Back Attack 5 Workout
Wide grip pull-up (strict form):
BW (84kg) + 15kg x 8 = 792
BW + 20kg x 5 = 520
BW + 20kg x 4 = 416
TOTAL = 1,728
Bent over barbell row:
60kg x 8 = 480
60kg x 8 = 480
60kg x 8 = 480
TOTAL = 1,440
Seated Cable Row:
68kg x 8 = 544
75kg x 8 = 600
75kg x 8 = 600
TOTAL = 1,744
Reverse Cable Fly:
3.75kg x 8 = 60 (each arm)
3.75kg x 8 = 60
3.75kg x 8 = 60
TOTAL = 180
GRAND TOTAL = 5,092
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