10 Dips
10 Seated Rows or Bent Over Rows
10 Back extensions
10 Squats + weight
Repeat 5 times again with as little rest as possible.
Notes: Dips can be weight assisted or do bench dips. Back extensions can be done on a back extension machine or a stability ball; Squats: begin with body weight, add weight when ready by holding a dumbbell in your hands between your legs or in one hand over head (can be very difficult).
