Yesterday was my rest day, and I don't think I've ever been so sore alllll over before. I'm so excited for you guys to start trying these workouts! The most important thing is to make sure you're concentrating on form and really squeezing those muscles as you work them!
Stiff leg dead lifts- 3 sets of 8; I started with 95lbs, then 115, then 125
Lat pull down- 3 sets of 8- last set drop set; 75lbs on the first set and 80lbs on the last 2; I only made it to 6 reps on the last set.
Single arm dumbbell row- 3 sets of 8; 30lbs for all 3 sets
T bar row- 3 sets of 8; 45lb plate on all 3 sets
Underhand high row machine- 3 sets of 8, last set drop set- 90lbs on 3 sets and dropped to 45lbs.
Photo's courtesy of bodybuilding.com
Make sure you stretch after and take some glutamine for recovery!