I missed my workout yesterday because I was sick. I felt a little feverish so I decided not to workout but rest. Today I decided to do back and shoulders together since I missed a day. It was a pretty good workout but since I still didn’t feel a 100% I took it easy. I didn’t have so many active rests as I normally have and the intensity of lifting was much less than normal but still effective enough to call it a good workout!
- Dumbbell rows 3 working sets for 6-8 reps
My warm up here was light weight for 15 reps and working my way up to get to 6-8 reps.
- Dumbbell seated shoulder press 3 sets for 18-10reps
- Bent over barbell rows 3 sets 6 to 8 reps
Plank hold 30 sec
- Face pulls 3 sets 8-10 reps
Jump rope skipping
- Superset 3 sets
Lat pulldown for 6-8 reps last set drop set
Seated cable row close grip for 8 reps last set drop set