Older Back Workouts

Hey there!!

Here are some of my previous back workouts from April-August.  I'm posting them all in one post to make things quicker.

1.
Warm-up: 10 minute treadmill

Lat pull down: 3 sets of 12 reps
Row machine: 3 sets of 12 reps at 40 pounds
Pull overs with dumbbells: 3 sets of 12 reps
Bending, long bar, one arm row: 4 sets of 10 reps
Hammers: 2 sets of 10 per hand

2.
Warm-up: 10 minute row

2 Super Sets: 20 lat pull downs, 20 seconds with Ropes
3 Super Sets: 12 Lie Down Rows; 12 Arm Raises with controlled drop
Super Set: 12 Lie Down Rows Palm Up; 12 Arm Raises with controlled drop
3 Super Sets: 15 Straight bar machine Row; 15 Straight bar machine row palm up; 15 resistance band stretch
Hammers: 2 sets of 10 reps; 1 set of 15 reps

Core at home: 3 times through the circuit
1 minute leg lifts
1 minute flutter kicks
1 minute hip thrusts
1 minute plank
1 minute supermans
1 minute snake stretch

Have a great workout!