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    Day 11: Back: Wide-Grip Lat Pulldown

    Uploaded by

    Arjun
    This workout focuses on exercises that target the back muscles. It includes 4 sets of wide-grip lat pulldowns, barbell deadlifts, one-arm dumbbell rows, bent over barbell rows, and lying T-bar rows. Additional exercises are seated cable rows using a rope attachment, hyperextensions, and rope straight-arm pulldowns, all performed for 3-4 sets of 8-10 reps with 1 minute of rest between sets.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Day 11: Back: Wide-Grip Lat Pulldown

    Uploaded by

    Arjun
    73 views2 pages
    This workout focuses on exercises that target the back muscles. It includes 4 sets of wide-grip lat pulldowns, barbell deadlifts, one-arm dumbbell rows, bent over barbell rows, and lying T-bar rows. Additional exercises are seated cable rows using a rope attachment, hyperextensions, and rope straight-arm pulldowns, all performed for 3-4 sets of 8-10 reps with 1 minute of rest between sets.

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    This workout focuses on exercises that target the back muscles. It includes 4 sets of wide-grip lat pulldowns, barbell deadlifts, one-arm dumbbell rows, bent over barbell rows, and lying T-bar rows. Additional exercises are seated cable rows using a rope attachment, hyperextensions, and rope straight-arm pulldowns, all performed for 3-4 sets of 8-10 reps with 1 minute of rest between sets.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    73 views2 pages

    Day 11: Back: Wide-Grip Lat Pulldown

    Uploaded by

    Arjun
    This workout focuses on exercises that target the back muscles. It includes 4 sets of wide-grip lat pulldowns, barbell deadlifts, one-arm dumbbell rows, bent over barbell rows, and lying T-bar rows. Additional exercises are seated cable rows using a rope attachment, hyperextensions, and rope straight-arm pulldowns, all performed for 3-4 sets of 8-10 reps with 1 minute of rest between sets.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    9/19/2019

    Day 11: Back

    Wide-Grip Lat Pulldown


    3-4 sets
    4 sets, 8-10 reps (1 minute rest)

    Barbell Deadlift
    4 sets, 8-10 reps (1 minute rest)

    One-Arm Dumbbell Row


    3 sets, 8-10 reps (1 minute rest)

    Bent Over Barbell Row


    3 sets, 8-10 reps (1 minute rest)

    Lying T-Bar Row


    3 sets, 8-10 reps (1 minute rest)

    Seated Cable Rows


    Rope attachment
    4 sets, 8-10 reps (1 minute rest)

    1/2
    9/19/2019

    Hyperextensions (Back Extensions)


    4 sets, 8-10 reps (1 minute rest)

    Rope Straight-Arm Pulldown


    7 sets, 8-10 reps (30 seconds rest)

    2/2

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