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Brutal Back Workout

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Do you know how much Alpha wants to work out today? Zero! But he showed up. That's the difference between people who succeed at fitness program and people who don't (they make 1,000 excuses). When fitness is a priority, you WILL make it to the gym. Alpha is here, he's going to get through it, and in the end, he'll be glad he did it.

Here's the workout (4 sets) with 45 second rest between sets:

  • Seated Row with wide bar for 12 reps warm-up then increase weight for 8 -10 reps for rest of work-out
  • Straight Arm Push-Downs for 12 - 15 reps
  • Wide Grip Pull Ups for 10 reps or as many as possible

 

For those of you who want to take it one step further, complete 3 sets of:

  • One Arm Dumbbell Rows for 8 reps then switch arms.
  • Close Grip Pull Downs for 12 - 15 reps
Pete and Pedro

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