I hate back workouts! My shoulders and traps are fairly weak in
general but it went pretty well. Only did four exercises for the back
and than moved onto biceps.
Here's how it went:
Lat pull downs - warm up
8 straight arm pull ups - warm up
Bent over rows - 3 sets each with overhand and forehand grip
Reverse shoulder press - 3 sets, slow cadence
Rear delt flys - 4 sets, higher reps
Bicep curls on cable - two variations 3 sets, 8-10 reps
Preacher curls - 3 sets than 2 sets single hand
Surfed the rack - 3sets, 6-8 reps
As a side not here is my food intake so far.
Breakfast
5g L-Glutamine with a little cranberry juice an hour before food
2x Wheat free brown bread with 4 egg whites scrambled
300ml Optimum Nutrition Whey with half a banana and teaspoon of organic honey
Lunch
Post workout shake - ON Whey 1 scoop, half banana and 1 date
King prawns in a red pepper curry sauce with basmati rice and iceberg lettuce salad
Here's how it went:
Lat pull downs - warm up
8 straight arm pull ups - warm up
Bent over rows - 3 sets each with overhand and forehand grip
Reverse shoulder press - 3 sets, slow cadence
Rear delt flys - 4 sets, higher reps
Bicep curls on cable - two variations 3 sets, 8-10 reps
Preacher curls - 3 sets than 2 sets single hand
Surfed the rack - 3sets, 6-8 reps
As a side not here is my food intake so far.
Breakfast
5g L-Glutamine with a little cranberry juice an hour before food
2x Wheat free brown bread with 4 egg whites scrambled
300ml Optimum Nutrition Whey with half a banana and teaspoon of organic honey
Lunch
Post workout shake - ON Whey 1 scoop, half banana and 1 date
King prawns in a red pepper curry sauce with basmati rice and iceberg lettuce salad
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