10.18.21 Workout: Back

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Shred: (Overhand Grip Rows on Smith Machine, 3 sets of 12 reps), (Underhand Grip Rows on Smith Machine, 3 sets of 12 reps), (Overhand Grip Lat Pulldowns on Cable, 3 sets of 16 reps), (Underhand Grip Lat Pulldowns on Cable, 3 sets of 16 reps), (High, Mid, Low Cable Rows w/ Close Hammer Grip, 4 sets of 10 reps at each height), Rest 60-90 seconds between sets

Cardio: 40 minutes of medium to low exertion (exertion rates are different for all of us, so for me: running would be high exertion, fast walk/jog for medium exertion, slow walk for low exertion)

Bulk: (Overhand Grip Rows on Smith Machine, 3 sets of 10 reps), (Underhand Grip Rows on Smith Machine, 3 sets of 10 reps), (Overhand Grip Lat Pulldowns on Cable, 3 sets of 12 reps), (Underhand Grip Lat Pulldowns on Cable, 3 sets of 12 reps), (High, Mid, Low Cable Rows w/ Close Hammer Grip, 4 sets of 8 reps at each height), Rest 90-120 seconds between sets

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