Wide Grip Lat Pulldowns: 4 X 10
1 Arm Cable Row: 4 X 15
Pull Ups: 4 X Burnout
Back machine of your choice:
3 X 12
If you're not completely blasted by this workout than odds are you didn't challenge yourself enough on weight. Don't fear failure!
Ladies
You get to decide how today's workout goes. Pick 2 machines that require a row motion, and 2 machines that require a pull down motion. On all 4 machines perform 10 reps for 4 sets. Try to increase the weight as often as possible as long as you are maintaining form. Take today off from abs, but perform 10 minutes on the cardio machine of your choice.
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