#t bar rows

[ginaa145]

Tried out a new exercise: t-bar rows.

Rate my form.

[worthlessworkoutroutines]

9 13 17 upper body

Bench press 1. 45x10 2. 70x8 3. 75x5 4. 75x4 5. 45x12 T bar rows 1. 70x8 2. 90x8 3. 115x8 4. 135x8 5. 160x3 Tri ez bar skull crusher 1. 20x10 2. 25x8 3. 25x6 4. 25x5 Tri rope pull down 1. 90x12 2. 100x8 3. 100x12 4. 110x7 Side shoulder raise 1. 20x8 2. 20x8 3. 25x8 4. 25x8 Inc rib rows 60x10 [x4] Inc dumb bell bench press 1. 60x8 2. 65x6 3. 65x7 4. 65x4

[worthlessworkoutroutines]

9 1 17 upper body

Bench press 1. 45x10 2. 55x8 3. 70x5 4. 45x10 5. 45x8 T bar row 1. 45x8 2. 90x8 3. 135x6 4. 160x3 5. 90x8 T bar tri push 1. 25x8 2. 35x8 3. 45x5 4. 45x6 Pull ups 1. X5 2. X5 3. X4 Tri rope pull 1. 30x12 2. 60x12 3. 90x12 4. 100x6 5. 70x7 Side shoulder raise 1. 25x8 2. 30x5 3. 30x5 4. 20x7 Front bar raise 1. -x6 2. -x6 3. -x6 4. 5x3 Alt dumb bell bench press 1. 50x8 2. 60x8 3. 70x4 4. 65x3 Shrugs 1. 65x8 2. 70x8 3. 75x8 Lat pulldown 1. 8x12 2. 9x12 3. 10x6 4. 10x6

[worthlessworkoutroutines]

3 13 17 workout (back and triceps)

Run 1.78, 17 minutes, 200 cal .5 incline Deadlift 1. 45x8 2. 90x6 3. 135x5 4. 135x5 5. 135x5 6. 90x6 7 45bx8 Ez bar skull crusher 1. 25x8 2. 30x8 3. 32x5 4. 30x8 Tri rope pull 1. 50x9 2. 50x9 3. 50x9 4. 50x9 Rope Face pull/lower superset 1. 42x7 2. 42x8 3. 42x8 4. 42x8 T Bar Row 1. 70x12 2. 90x12 3. 115x12 4. 135x12 Weight 194

[projectkhan-blog]

Day 5 - Back Buzzing after watching a Zack King Khan back workout, smashed 90kg on rows..impressive for my first week of the PROJECT:KHAN 12 week transformation.