Back work out.
T bar rows 6 sets 62 reps
Lat pushdowns 6 sets 62 reps
Dumbbell row pause reps 4 sets 80 reps
Dumbbell row mechanical drop sets 4sets 80 reps different grips
Cable machine row pause reps and count reps 4 sets 60 reps.
20 min treadmill
20 min cycling
And 10 min jumping.
I follow Damien Patrick's workout 102
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I don't think you're working out hard enough. Your shirt isn't completely full of sweat yet!!
DOUBLE the reps!!!
Nice job. Appreciate the pic.