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[the_alcatraz]

Yeah as I work through the hangover from a few injuries I'll definitely be changing things up to hit legs more. Main objective for legs at the moment is to regain the mind muscle connection and really get the contractions happening, rather than just lifting heavy weights and going balls to the wall.

muscle mind connection is big key bro do it right

 

[hypogaeum]

Rowing (Machine)
Set 1: 0.515 km | 2:21

Bent Over Row - Underhand (Barbell)
Set 1: 20 kg × 20
Set 2: 20 kg × 20
Set 3: 75 kg × 12
Set 4: 75 kg × 10
Set 5: 75 kg × 8
Set 6: 75 kg × 6
Set 7: 75 kg × 6

Lat Pulldown (Cable)
Set 1: 130 kg × 10
Set 2: 130 kg × 10
Set 3: 130 kg × 10
Set 4: 130 kg × 10

Superset

Bent Over One Arm Row (Dumbbell)​

Set 1: 30 kg × 10​

Set 2: 30 kg × 10​

Set 3: 30 kg × 10​

Set 4: 30 kg × 10​

​

Cable Rope Pullover​

Set 1: 45 kg × 12​

Set 2: 45 kg × 12​

Set 3: 45 kg × 12​

Set 4: 45 kg × 12​

Preacher Curl (Machine)
Set 1: 20 kg × 12
Set 2: 20 kg × 12
Set 3: 20 kg × 12
Set 4: 20 kg × 12

Superset

Hammer Curl (Dumbbell)​

Set 1: 12.5 kg × 12​

Set 2: 12.5 kg × 12​

Set 3: 12.5 kg × 12​

Set 4: 12.5 kg × 12​

​

Hanging Knee Raise​

Set 1: 15 reps​

Set 2: 15 reps​

Set 3: 12 reps
Set 4: 12 reps​

 

[the_alcatraz]

Rowing (Machine)
Set 1: 0.515 km | 2:21

Bent Over Row - Underhand (Barbell)
Set 1: 20 kg × 20
Set 2: 20 kg × 20
Set 3: 75 kg × 12
Set 4: 75 kg × 10
Set 5: 75 kg × 8
Set 6: 75 kg × 6
Set 7: 75 kg × 6

Lat Pulldown (Cable)
Set 1: 130 kg × 10
Set 2: 130 kg × 10
Set 3: 130 kg × 10
Set 4: 130 kg × 10

Superset

Bent Over One Arm Row (Dumbbell)​

Set 1: 30 kg × 10​

Set 2: 30 kg × 10​

Set 3: 30 kg × 10​

Set 4: 30 kg × 10​

​

Cable Rope Pullover​

Set 1: 45 kg × 12​

Set 2: 45 kg × 12​

Set 3: 45 kg × 12​

Set 4: 45 kg × 12​

Preacher Curl (Machine)
Set 1: 20 kg × 12
Set 2: 20 kg × 12
Set 3: 20 kg × 12
Set 4: 20 kg × 12

Superset

Hammer Curl (Dumbbell)​

Set 1: 12.5 kg × 12​

Set 2: 12.5 kg × 12​

Set 3: 12.5 kg × 12​

Set 4: 12.5 kg × 12​

​

Hanging Knee Raise​

Set 1: 15 reps​

Set 2: 15 reps​

Set 3: 12 reps​

Set 4: 12 reps​

big row bro big row for sure
need some training pics throw them up

 

[stevesmi]

this is a nice little workout you put together

 

[SteveMobsterG]

Nice overall volume

 

[hypogaeum]

this is a nice little workout you put together

Takes about 50-55 minutes, so I find it works well for my schedule

 

[zedhed]

rowing is the best thing for your back.

And nice job on the bent over rows.

 

[caligirl85]

Tremendous job, man. The super sets. Look, amazing, along with the preacher curls.

 

[Shrine]

Hanging knee raise is fantastic and you got four sets done and got a lot of reps.

You did an amazing job.

 

[Zyglamail]

Yes, no reason to go longer than an hour on a workout session. You can get everything done and have a Brisk workout.