Back Attack
Time to attack those back muscles. Yes, there are pull-ups involved, but don't let that square you away. Follow the guidelines and you will be able to do it.

Photo	Exercise	Sets	Reps	Comments
	Pullup	3	10	Those dreaded pullups are back. Check out the pullup page if you need help. If you can do pullups, then go for three sets with a minute or so break between. If not, then practice pullups for 5 minutes and then do 3 sets of pulldowns using a stretch band or cable machine, or use an assisted pullup machine if you can. If you can't do any of these, then work on regular rows using high-resistance stretch bands.
	Row	3	10	If you have access to dummbbells you can try a bent row today, but be sure that you bend from your hips with good posture. Don't let your back round. If you don't have dumbbells just do regular stretch band rowing. For more of a challenge with the dumbbells, row from a standing position on one leg (the Superman position). Otherwise work from standing with the band anchored to something. Do 3 sets taking a minute or so break between.
	Upright Row	3	10	Perform 3 sets of upright rows, using either stretch bands, free weights, or a cable machine. Take a minute or so between sets.
	Plyo Row Extension	2	20	Work on this plyometric rowing exercise from a standing position. If this is too much for you, then just do sets of rows from a standing position. Keep your back straight and sink your weight, bending your knees, to keep you balance as you do this exercise. Two sets of 10 reps per side.
	Curl	2	10	Perform two sets of basic curls. Use dumbbells if you can, or a short stretch band otherwise. Take a one minute break between sets.

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