Wednesday’s are back days in my strength and conditioning workouts. I try to do a variety of body-weight exercises, dumbbells, barbells and machines. The first exercise type is rowing like a seated cable row where my hands are pulling perpendicularly to my body from the front to back. The second exercise is a vertical movement with my hands over my head pulling down. The last back exercise type is for the spinal erectors and the lower back. An example would be hyper-extensions or the ab roller movement.
Today I did Flat bench rows with dumbbells, iso cable lat pulldowns,, barbell deadlifts, 2-arm bodyweight rows, pullups, ab rollers, Hoist mid-row machine, narrow grip pulldowns and finally reverse hyper-extensions. Usually I do 4 sets of each exercise.