BACK TRAINING - next 8 weeks

Once again, I will be doing most of these exercises in sets of  8.  Adjust the weight for yourself and do 3 sets of 15 - 20 to tone muscles.  This workout takes me 50min to complete.

BACK


1.  Seated cable rows - Wide grip;
25kg, 4 sets of 8


2.  Seated cable rows - Close grip;
25kg, 4 sets of 8


3.  Straight arm cable pull down;
25kg, 4 sets of 8


4.  Straight arm pull down with bar;
30kg, 4 sets of 8


5.  Dumbbell rows;
8kg, 4 sets of 8 (each side)


6.  Wide grip pull-ups - Machine;
45kg, 4 sets of 8


7.  Close grip pull-ups - Machine;
45kg, 4 sets of 8


8.  Wide grip lateral pull downs (front pull down);
30kg,  4 sets of 8


9.  Close grip lateral pull downs (front pull down);
30kg, 4 sets of 8

Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.