As always, I do the exercises in parts.  I do one set of each exercise in the “Part” and then repeat three times.

Enjoy!

Part 1: Rows and Extensions

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When you come bring your arm to the position shown, squeeze.  I used a 20 pound dumbbell and did 15 reps

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I didn’t use the stability ball for my back extensions, instead I used the back extension machine.  Simply put, do back extensions, but when you rise up, do a fly (pictured) with two 5lb dumbbells.  You will feel it!

Part 2: Fixed Pull

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I then did three sets of 15 underhand fixed pulls.  This was similar to my last back routine, only I didn’t alternate hands and held at a reverse grip.  If you go to a gym, your gym should have this specific machine.  I believe the weight was set at 40.  I can’t remember

Part 3: Vertical Row

The third (and for the most part, final) set was the vertical row.  This is the same exercise I did last time, and it is still very challenging.  I had it set on 70 pounds and thought my arms were going to explode.  I finished it out but it was the first time I really connected my breathing with my lifting.  Usually I don’t have to think about breathing (it adjusts itself when I run), but wow—purposeful breaths make a world of difference!

Part 4: Seated Cable Crossover

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Finally, and this set is entirely optional, I did a seated cable cross-over with the weight set to “ultraleight” aka 10lbs and did as many crossovers as I could handle.  Probably around 25-30.  The picture above is of the same machine, only the attachment Mr. Muscle has is a V-Bar.  I didn’t use a V-Bar.

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The kitchen still isn’t done.  In fact, we just grouted last night.  Well, I helped only a little bit .  Now, we can’t enter the kitchen until Thursday!

I will be so happy when it’s all complete!!

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