Back, Upper Body and HIIT Workout at LA Fitness gym

I've been pretty bad keeping my workout log so now I strive to start recording my workout log so I could track my rep progress in the long run. Pretty much my workout still follows this template but there are some days that I can't fit everything in one day that I might have to split them up accordingly.

Warm up:

• 2 sets 30-40 reps clamshells (each side) - at home
• 2 sets 30 donkey kicks (each leg) - at home
• 2 minute free style skipping
• 1 minute elbow plank hold (mix of front plank and RKC)
• 1 minute side elbow plank hold (each side)
• Light shoulders mobility

Back & Upper Back Workout:

• 5 sets of 3-4 reps chin ups (from standing position)
• 3-5 sets (6-10 reps) reverse body rows on BB bar at a squat rack
• 3 sets of 12 reps 40lbs BB bent over rows (preloaded BB)
• 3 sets 10-12 reps one Arm Shoulder DB Press (15 lbs DB) - each arm

HIIT: 15 minute spin bike (1 minute easy pace/ 30 sec high resistance pedaling)