Back Training

My training stated by worming my body and i did that by cycling for 10 min.

I played 7 games for the back first two games for 4 sets and the other for 3 sets. 

• Frst i played Dumbbell rowing for 4 sets in each set I increased the wight that suits for me ( take the wight you can left). 

• The second and the third was the  T bar, the first game was handle it and your arms are far for 3 sets, the second game is to handle it close as the first for 3 sets ( increase the wight in each set).

• The fourth and fifth  game was pulling down in the machine, first 3 sets hold it from inside, the second 3 sets hold it from out side ( keep the wight in your mind and don't you forget to increase it). 

• The sixth one is pulling the cable down in front ( it can play to front to the chest or back of the head).

• The seventh and last for back ( today's training) once again Dumbbell rowing for 4 sets ( don't forget increase the wight).

After finishing from the back i went to play triceps four games each game 3 sets.

• First one is lying triceps extension 3 sets.

• The second game was triceps kickback 3 sets.

• third one is cable press downs 3 sets.

• The fourth and the last seated single dumbbell extension for 3 sets.

By this i have finished to training for to day see you next time