Wednesday - Back Day
Dumbbell Rows - worked up to a heavy set of 8 for 3 working sets
Underhand Barbell Rows - Worked up to a heavy set of 8 for 4 working sets
RDLs - 5 sets of 6 reps
Hammer Pull Down - ladder of 10,8,6,4 reps
Narrow grip T bar row - 4 slow, controlled working sets focussing on muscle contraction
wrist curls - 6 sets of 8 reps