Back – Bent over rows

This is a great exercise for your back and can really give it a good workout. Make sure you have a set of dumbbells and a bench. Rest your right leg and arm on the bench while bent over and take hold of the dumbbell and lift the weight up towards your chest and high as you can lift it and then go back down (don’t touch the ground), repeat and switch sides to work the other side.

1st set 10kg 10 reps

2nd set 12kg 8 reps

3rd set 12kg 8 reps

4th set go back to 10kg 12-15 reps

Every week move up by a kg or two depending on how comfortable you feel.

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