My full workout today: 5-10 minutes of warm up/stretching Lat Pulldown 4 sets of 8 reps to failure Row Machine 3 sets of 8 I had 2 plates on each arm for 8 reps (I was struggling at the end to get 8) Cable row 3 sets of 10-12 Looking for a good squeeze of the back at the r end. Back extensions 3 sets of 12 I held a 45 lb plate while I did this. Finished off with 15 minutes in the red light bed.

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