I got in a great back workout today. Again the focus was on stimulating the muscle as thoroughly as possible without stressing the neck. So the weight was not incredible, but it was a great pump. I thought my lats were going to pop out of my T-shirt. Here's how it went:
Nautilus uni-lateral pulldown: 50-20; 90-15; 180-12; 230-12; 280-12; 330-8; 230-10
machine row: 225-12,10
underhand pulldown: 180-10,10
rope row: 200-12,11
This workout took about 25 minutes from start to finish. The set were close together, just stretching the muscle, catching my breath and going right back to work.
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