5-10 minutes rowing machine warm up.
Dynamic stretches to warm up upper body and shoulders.
Perform a reduced weight set of each 6-12-25 before moving onto the working sets (don’t cheat and count the warm up as a working set).
Main set: 6-12-25 (protocol explained here if not familiar)
4-5 sets of:
6 x underhand lat pull down
12 x seated reverse dumbbell or resistance band flys
25 x standing or seated dumbbell bent over rows (hammer grip)
(90-120 seconds rest between 6-12-25 sets)
2-3 sets of:
6 x bent over Olympic bar rows (overhand grip, shoulder width apart- no wider)
12 x standing barbell drag curls (can be done with dumbbells if necessary)
25 x burpees (I know it’s not back- but do it!).
(120 seconds rest between 6-12-25 sets)
Voila! Tweet your feedback with the #FreeWorkoutFriday at @LDN_Muscle and this week’s author @MB_LDNM.
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