Back Workout

Warm up
Rhomboids Ex
2x2.5lbs x20@each
BB Incline Row (wide grip)
2x30lbs x15

T Row Bar w ab pad / lying leg raise
3x25lbsx12 / 3x 20

DB Incline Row / donkey kick
3x15lbsx15 / 3x20@each

BB Pendlay Row / Weighted jack knives
55lbs x 15 /10lbsx20
2x60lbs x 10 / 2x10lbs x 20

Hammer Iso Lateral Wide Pulldown
40lbs x 10
40lbs x 10
40lbs x 8

Close grip chin up practice

Hanging Ab Raise (kept legs not below 90°) - focused pulling from core & kept lats engaged
3x15

One Arm DB Biceps Curl
12lbsx 10@each
12lbsx8 @each