By the end of the week, I’m craving a back workout. Nothing makes you feel stronger and straighter. My first back routine really targeted my traps. I felt this 1-2 days post.
Pull ups 12,10,8,6 reps with bodyweight
Lat pull downs 12,10,8,6
Light Deadlifts 15, 12, 10, 8
For this last exercise I found inspiration from Andrulla Blanchette. I used a lateral pulldown machine that I used bilaterally. I turned by body a bit sideways and really focused on getting the full stretch on my lats and was able to get a great squeeze at the bottom. Felt great, not what the machine was intended for but for my body type, this worked! Felt this workout for days. Highly recommended this workout for everyone, especially if you’ve done some deadlifts before.
For the following back day I targeted my mid back. My goal is to do a bodyweight mid row but I really need a spotter for that and didn’t have one (missing the hubby). So I satisfied my need to hang with pull ups, can’t go wrong with those.
Pull ups with bodyweight 12,10,8,6
Inverted row with added weight (adding the weight was cumbersome, so I only did 3 sets)
Bent over one arm long bar rows ( first time i tried these and i highly recommend them)