Back Day

Jamie Waldemar

Monday

Lat Pulldown (3 sets of 10  plus 1 warm up set of 15)

Seated Low Row ( 3 sets of 10)

Deadlift (4 sets of 8)

Dumbbell Row ( 4 sets of 8 each arm)

Hyper-extensions (3 sets of 10)

Pull-ups (50 assisted as needed)

Time: 0.75hours Before Breakfast

Total Hours Committed Per Week: [228]hours