I haven’t worked out on a Friday, other than doing cardio, in a long, long time but today I did a new back workout. It’s a 5 day split that I started last Saturday and it’s a workout I got from Bodybuilding.com. It’s under the workouts section and it’s an advanced women’s workout. For this workout, it involves a warm up set or two, depending on the exercise followed by a straight set using a weight I can lift for no more than 10 reps. So basically like the recent workouts I’ve been doing, you lift until failure. This past week has been my first run through the workout so by next week I should have an easier time deciding the amount of weight I need to lift to be in the 10 rep or less range.
I set a personal best for deadlifts by 15 pounds. When I did my previous leg workout, I did stiff-legged deadlifts and lifted 105# 20 times, so I increased the weight today and I lifted 125# for a total of 10 reps!
Back Workout
Lat Pulldown
- Warm up: 2 sets x 12 reps, 50#
- 1 set x 8 reps, 65#
Bent Over Barbell Row
- Warm up: 2 sets x 12 reps, 20#
- 1 set x 11 reps, 40#
Seated Cable Row
- Warm up: 1 set x 12 reps, 45#
- 1 set x 11 reps, 70#
Deadlifts
- Warm up: 1 set x 12 reps, 35#
- 1 set x 10 reps, 125#!
Now on to the weekend guys – I hope you have a great one! And don’t forget Spring is just hours away! 
All the best,
Melinda
