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Warm Up

Cable Row Machine 20 reps, Wide Push Ups 10-15 reps. SS

1. Seated Pull Down (Chest and neck)

Pulling the barbell down to the chest and behind the neck alternating. 10-10, 20 reps total.

  1. SPD. LW. 15 reps. total
  2. SPD. LW. 15 reps. total
  3. SPD. CW. 12 reps. total
  4. SPD. CW. 12 reps. total
  5. SPD. CW. 12 reps. total

2. Deadlift

  1. DL. HW. 8 reps.
  2. DL. HW. 8 reps.
  3. DL. HW. 6 reps.
  4. DL. HW. 6 reps.

3. T-Bar Row and Pull Ups SS

  1. TBR. HW. 8 reps./PU. to failure
  2. TBR. HW. 8 reps./PU. to failure
  3. TBR. HW. 6 reps./PU. to failure
  4. TBR. HW. 6 reps./PU. to failure

4. Dumbbell Single Arm Row

  1. DSAR. CW. 10 reps. each.
  2. DSAR. CW. 10 reps. each.
  3.  DSAR. CW. 8 reps. each.
  4. DSAR. CW. 8 reps. each.

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1. Deadlift

  1. DL. CW. 10 reps
  2. DL. CW. 10 reps
  3. DL. CW. 8 reps
  4. DL. HW. 6 reps
  5. DL. HW. 6 reps
  6. DL. CW. 8 reps

2. T-Bar Row/Wide Push ups SS

  1. TBR. HW. 8 reps
  2. TBR. HW. 8 reps
  3. TBR. HW. 6 reps
  4. TBR. HW. 6 reps

3. Single Arm Row

  1. SAR. CW. 10 reps
  2. SAR. CW. 10 reps
  3. SAR. CW. 10 reps
  4. SAR. CW. 10 reps

4. Pull Over/Lateral Pull Down SS

  1. PO. HW. 8 reps/LPD. CW. 10 reps
  2. PO. HW. 8 reps/LPD. CW. 10 reps
  3. PO. HW. 6 reps/LPD. HW. 8 reps
  4. PO. HW. 6 reps/LPD. HW. 8 reps

 

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