Pull Ups - 10 reps x3 sets
Deadlifts 60 to 90kg - 10 reps x4 sets
Hyperextensions 20kg - 10 reps x3 sets
Lat Pulldown 40 to 60kg - 12 reps x4 sets
Seated Row 40 to 50kg - 12 reps x4 sets
1 Arm Dumbbell Rows 20 to 25kg - 15 reps x3 sets
Barbell Bent Over Rows 20 to 40kg - 20 reps x3 sets
Finish with 15 minutes on the row machine for cardio and to burn some extra calories and obtain more muscle definition.
Remember to stay focused during your entire workout and have as little rest as possible between sets. Train hard and enjoy your workout everyone.
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