BACK ROUTINE WITH SHORT REST PERIODS 11/21/13

Stretch for 5 minutes.

5x12 Bent Over Rows with 135 lbs. barbell.
- 30 second rest.

4x10 Lateral Hammer Strength Pull Downs with 230 lbs.
- super set with 4x to failure Pull Ups.
- 30 second rest.

4x10 Lateral Raises with 30 lbs. dumbbells.
- super set with 4x16 Lat Pull Downs with 115 lbs.
- 30 second rest.

4x16 Front Plate Raises with 45 lbs. plate.
- 30 second rest.

4x12 Reverse Flies with 30 lbs. dumbbells.
- super set with 4x12 Seated Cable Rows with 50 lbs. each hand, alternating arms.
- 30 second rest.

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Osa McDonald (Athlete)