The other day my friend and I were training back and he went too heavy too fast ( we were deadlifting ). I warned him to not ego lift but it got the better of him. He ended up with his lower back in great pain the next day. He's fine now after getting it checked out but this is just a reminder FOCUS ON YOUR SELF. Don't worry about what someone else is lifting because at the end of the day it's you vs you. With that being said I hope everyone stays safe when in the gym. Heres a back workout for ya. Remember the % are based on your 1 rep max.
3 sets of 5 dead 70% 2 sets of 2-3 80%
Barbell rows 4 sets of 8-12 reps
Close grip pull downs 3 sets of 8-12
Dumbbell rows 3 sets of 10 each arm
Seated row 3 sets of 10
Curls 3 sets of 10 on each arm
Reverse barbell curls 3 sets of 8-12