Making Bacon

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It’s back day!  I didn’t really have a post ready but I wanted to get one up for y’all.  So today I am giving you my back day routine.  Remember I only lift for 45 minutes and then do some cardio.  Also remember I don’t complete every workout in this amount of time.  I go with an arsenal of things in case the machines I want are busy so that I can get everything in.

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Back Day

  • Seated Rows (machine) – 3 sets of 15
  • Lat Pull Downs (machine) – 3 sets of 15
  • Standing Rows with a Straight Bar – 3 sets of 15
  • Pull Ups (Assisted) – 3 sets of 15
  • Renegade Rows (each arm) – 3 sets of 15
  • Rear Delt Raises – 3 sets of 15
  • Rope Slams – 15 – 10 – 5 -10 – 15 – rest – Repeat 3 times
  • Low Rows – 3 sets of 15
  • Hyper Extensions – 3 sets of 15
  • Bow Pulls (each arm) 3 sets of 15

Hope this helps!  As always, kick your own ass in the gym because no one else is going to do it for you.

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  • FloGrown Fitness Belle

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