Today I had a typical back workout for strength and mass.
3 sets x 8 reps Cable Pulldown to warm up
4 x 8-10 Barbell Underhand Bent-over Row
3 x 6 Lever T-bar Row
4 x 8-10 Cable Pulldown (neutral grip)
4 x 8 Cable One Arm Seated Row
And I added a triceps workout to this
4 x 10 Assisted Triceps Dip
4 x 10 Lever Triceps Dip
4 x 10 Dumbbell Triceps Extension
3 x 8 Cable Pushdown
The whole training took about 45 minutes. I did not pause a lot between the set to keep the heartbeat above 85 bpm.
As I had a bit of a cold today. I was feeling weak in the beginning, was sweating like a … and feeling a bit wobbly. But overall it was a great workout and it seems that the cold does not like my body much as I am feeling better now.
I have gained about 2-3 kg within the last 3 weeks. So my mass training diet and the change of the training / exercise programme is doing well.
Tomorrow I will have an intense 30 min cardio training. Hope to get rid of the rest of the cold.
Have a good start into the week and let me know what your next goals are. Maybe I can help