After throwing out my lower back I finally got back into the gym to work out! Woohoo!
Free Motion Machine (FMM) lat pull downs: On bent knees I faced away from the machine and did 2 sets of lat pull downs with 70lbs on each side 12 reps on each.
High Row on FMM: 2 sets, till failure, 100lbs on each side.
Wide grip lat pull downs: 3 drop sets, each till failure, 70lbs, 60lbs, 40lbs.
FMM Tricep extentions: 2 sets, 50lbs on each side till failure with static hold at the end.
Rope tricep extentions: 2 sets 100lbs until failure with static hold at the end.
8 years ago