Back Attack 4 Workout
Wide grip pull-up (strict form):
BW (84kg) + 10kg x 8 = 752
BW + 20kg x 4 = 416
BW + 20kg x 4 = 416
TOTAL = 1,584
Bent over barbell row:
60kg x 8 = 480
60kg x 8 = 480
60kg x 8 = 480
TOTAL = 1,440
Seated Cable Row:
54kg x 8 = 432
61kg x 8 = 488
68kg x 8 = 544
TOTAL = 1,464
Back Extension:
20kg x 10 = 200
20kg x 10 = 200
20kg x 10 = 200
TOTAL = 600
GRAND TOTAL = 5,088
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