T Nation

Baby Got Back

Wednesday - Back Day

Dumbbell Rows - worked up to a heavy set of 8 for 3 working sets

Underhand Barbell Rows - Worked up to a heavy set of 8 for 4 working sets

RDLs - 5 sets of 6 reps

Hammer Pull Down - ladder of 10,8,6,4 reps

Narrow grip T bar row - 4 slow, controlled working sets focussing on muscle contraction

wrist curls - 6 sets of 8 reps