Back Attack 7 Workout
Wide grip pull-up (strict form):
BW (88kg) x 12 = 1,056
BW x 9 = 792
BW x 8 = 704
TOTAL = 2,552
Towel Barbell Row
60kg x 8 = 480
70kg x 8 = 560
80kg x 8 = 640
TOTAL = 1,680
Bent over dumbell row (each arm):
32kg x 8 = 512
34kg x 8 = 544
36kg x 8 = 576
TOTAL = 1,632
Iso-Lateral D.Y. Row :
40kg x 8 = 320
80kg x 8 = 640
80kg x 8 = 640
TOTAL = 1,600
GRAND TOTAL = 7,464
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