I've felt for a little while now that my upper back has been lacking. I used to add dumbbell rows after bench press training but with the new training routine I'm so spent after that I have omitted upper back work. As of late training has been all over the place so I did a bit of upper back last evening.
~alternate the following~
Bent Over Barbell Rows - 3 sets/12 reps/135lbs.
Cable Press Downs - 3 sets/12 reps/30kg.
Dumbbell Rows - 3 sets/8 reps per arm/105kg.
No rest between sets, just enough time to catch my breath. This training hit the spot. Just what I wanted. Tomorrow I will ride my bike to the Powerhouse and hit some squats.