I have some free time sitting here at work, so I figure I will through my back workout out ther for criticism. It includes traps and abs as well (all workouts include got dang abs! :fight:).
Mini Circuit 1 (performed 5x - 60-80 second rest):
Reverse grip Lat pull down - 12 reps
Barbell Shrugs - 15 reps
Jack Knife - 30 reps
Mini Circuit 2 (performed 5x - 80-90 seconds rest):
Close grip barbel row - 10 reps
Dumbell Shrugs - 10 reps
Lower back ext. - 20 reps
Mini Circuit 3 (performed 4x - 80-90 seconds rest):
Cable Lat pull down - 12 reps
Decline Leg raise - 20
Mini Circuit 4 (performed 4x - 80-90 seconds rest):
DB Row - 10 reps
Reverse leg raise on ball (focuses on lower back muscle) - 20 reps
Finally Deadlift 6 reps x 3 sets. Wide stance
Mini Circuit 1 (performed 5x - 60-80 second rest):
Reverse grip Lat pull down - 12 reps
Barbell Shrugs - 15 reps
Jack Knife - 30 reps
Mini Circuit 2 (performed 5x - 80-90 seconds rest):
Close grip barbel row - 10 reps
Dumbell Shrugs - 10 reps
Lower back ext. - 20 reps
Mini Circuit 3 (performed 4x - 80-90 seconds rest):
Cable Lat pull down - 12 reps
Decline Leg raise - 20
Mini Circuit 4 (performed 4x - 80-90 seconds rest):
DB Row - 10 reps
Reverse leg raise on ball (focuses on lower back muscle) - 20 reps
Finally Deadlift 6 reps x 3 sets. Wide stance
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