back attack

here is today's routine

• chins 2 sets wide grip and one set reverse narrow grip did all three sets to failure
• tbar rows 3 total sets first set 30 reps, second set 20 reps and last set 10 reps
• narrow grip pulldowns 3x12
• reverse grip bb rows 3x12
• seated row superset standing rope rows 3x12-15
• one arm db row on bench 3x12 superset hyperext 3x15

finished up with 2 exercises for bi's just to get some blood in them.

• spyder curls 3x15
• seated concentration curls 3x15

i'm going to take the pups for a hike and relax the rest of the day watch some football and dexter later on. hope everyone had a fun and safe weekend!