Yesterday was a great day. All around from training till time for bed.

Back:

Smith machine bar on an incline – 3 X 10

Bent-over BB row, super-set with seated row – 3 X 8 + 8

Wide grip Lat Pull-down – 3 X 10

One-armed row – 3 X 8

Hammer Strength Pull-downs – 3 X 10

Hyper extensions – 3 X 8

30 minute – medium intensity cardio