Back Attack 1 Workout
Deadlift:
- 3 rounds:
100kg x 3 = 300
120kg x 3 = 360
140kg x 3 = 420
TOTAL = 1,080
Wide grip chin-up (strict form)
- 3 rounds:
BW (84kg) x 9 = 756
BW + 5kg x 5 = 445
BW + 10kg x 4 = 376
TOTAL = 1,577
Bent over row (barbell):
- 3 rounds:
50kg x 3 = 150
60kg x 3 = 180
60kg x 3 = 180
TOTAL = 510
Seated cable row:
- 3 rounds:
75kg x 3 = 225
75kg x 3 = 225
75kg x 3 = 225
TOTAL = 675
GRAND TOTAL = 3,842
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