Day 4 of new program. Back training

Lats


1.  Pull ups
     36kg
     Wide and close grip -  8-6-4-4


2.  V-bar pull downs
     25kg
     4 sets of 15


3.  Straight arm cable pull downs
     30kg
     4 sets of 15


4.  Cable rows wide grip
     25kg
     4 sets of 12


5.  Wide grip lateral pull downs
     25kg
     4 sets of 12


Mid-back


6.  One arm dumbbell rows
     6kg
     4 sets of 12


7.  Reverse grip bent over rows
     Bar(10kg) + 10kg
     4 sets of 15


Low back


8.  Back extensions
     4 Sets of 15


A champion needs a motivation above and beyond winning.
Pat Riley