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Thursday=Back Day

Hey everyone it is time for Thursday's workout! Thursday is back day and this one is rough! You should feel this workout for a day or two after. To begin we start on standing rows for 4 sets of 10. We do a warm-up with 90 lbs and then we jump to 135 for one set then we jump to 165 lbs. for 2 sets.
 In between sets we do dead lifts, so both of us are generally on an exercise so we don't rest much. For dead lifts we usually do 4 sets of 5 at 185 lbs. It's not much weight but we emphasize on form and go slow.
     From dead lifts we move to lat pull downs for 4 sets of 8 at 150 lbs. On this lift we try to lean back slightly and try not to rock so we isolate our lats and don't cheat ourselves by rocking. We then go to assisted pull ups for 4 sets of 5 at 40 lbs. Eventually we will be doing these with no assistance and then added weight.  
                Our last lift for the day is by far the worst one; you will definitely feel this one the next day! We finish with one arm dumbbell rows with heavy weight for 5 sets of 10 on each side. We just jumped in weight so for the next couple weeks we will be doing 100 lbs.
                Down below I have posted a sample of our regular back day. This is what we will be doing for the next 3 weeks then we will add more weight to each lift.




Exercise
Set 1
Set 2
Set 3
Set 4
Set 5
Standing Row
90 lbs x 10
135 lbs x 10
165 lbs x 10
165 lbs x 10

Dead Lift
135 lbs x 5
185 lbs x 5
185 lbs x 5
185 lbs x 5
185 lbs x 5
Lat Pull downs
150 lbs x 8
150 lbs x 8
150 lbs x 8
150 lbs x 8

Pull-ups
-40 lbs x 5
-40 lbs x 5
-40 lbs x 5
-40 lbs x 5

One arm rows
100 lbs x 10
100 lbs x 10
100 lbs x 10
100 lbs x 10
100 lbs x 10

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