I had a very good back/calf workout yesterday. Here is my workout.
Lat Pulldown:
Set 1, 190 lbs, 10 reps
Set 2, 190 lbs, 10 reps
Set 3, 190 lbs, 8 reps
Smith Machine Barbell Row:
Set 1, 185 lbs, 10 reps
Set 2, 205 lbs, 10 reps
Set 3, 205 lbs, 8 reps
Hammer Strength Close Grip Pulldown
Set 1, 230 lbs, 10 reps
Set 2, 270 lbs, 10 reps
Set 3, 270 lbs, 8 reps
Hammer Strength Plate-loaded T-Bar Row:
Set 1, 160 lbs, 10 reps
Set 2, 180 lbs, 10 reps
Set 3, 180 lbs, 8 reps
Seated row:
Set 1, 195 lbs, 15 reps
Set 2, 210 lbs, 10 reps
Set 3, 210 lbs, 8 reps
Seated Calf Raise:
Set 1, 90 lbs, 15 reps
Set 2, 115 lbs, 15 reps
Set 3, 115 lbs, 15 reps
Hyperextension:
Set 1, 12 reps
Set 2, 12 reps
Set 3, 10 reps
Rotary calf machine:
Set 1, 310 lbs, 25 reps
Set 2, 330 lbs, 25 reps
Set 3, 350 lbs, 25 reps
Weighted lat stretch:
Set 1, 140 lbs, 15 reps,
Set 2, 140 lbs, 15 reps,
Set 3, 140 lbs, 12 reps
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