Back Gainz
Warm Up 10-15 minutes
(ie. Run, Treadmill, Elliptical, Bike, Stair Stepper, Row, etc.)
BEGINNER
|
Wide Grip Lat Pulldown |
4 x 10 |
|
Reverse Fly |
4 x 10 |
|
One Arm Dumbbell Row |
4 x 10 |
|
Good Mornings |
4 x 10 |
|
Cable Row |
4 x 10 |
INTERMEDIATE/ADVANCED
|
Deadlift |
4 x 12 |
|
V Bar Pull Down |
4 x 12 |
|
SUPERSET Bent Over Rows Pull Ups |
4 x 8-12 |
|
Wide Grip Lat Pulldown (Pyramid Sets) |
x20, x15, x10, x8, x5 |
|
SUPERSET Lat Pushdown Face Pulls |
4 x 8-12 |
|
Rear Delt Flies |
4 x 10 |
|
Rack Pulls (Pyramid Sets) |
x20, x12, x8, x4, x2 |
