Last Updated on January 7, 2021
I want you to answer a question for me, and I want you to answer it truthfully. Do you spend nearly as much time working your back as you do your chest? If you’re like most men, the answer is probably no. But I’m here to change that.
Let the Gains begin!
Workout 1
Bent Over Barbell Rows
3 Sets | 10-12 Reps
Seated Cable Rows
3 Sets | 8-12 Reps
V-Bar Pull-Downs
3 Sets | 12 Reps
Barbell Shrugs
3 Sets | 10-12 Reps
Hyperextensions
3 Sets | 12 Reps
Workout 2
Bent Over 2 Dumbbell Row
3 Sets | 8-12 Reps
Reverse Grip Bent Over Row
3 Sets | 10-12 Reps
Close Grip Front Lat Pull-Down
3 Sets | 12 Reps
3 Sets | 8-12 Reps
Stiff Legged Good Morning
3 Sets | 12-15 Reps
Workout 3
Wide Grip Lat Pull-Down
3 Sets | 8-12 Reps
Underhand Cable Pull-Downs
3 Sets | 8 Reps
Bent Over 2 Dumbbell Row with Palms In
3 Sets | 12 Reps
Barbell Shrug Behind the Back
3 Sets | 12 Reps
Stiff Legged Barbell Deadlifts
3 Sets | 8 Reps
1 min rest between Sets, and try to increase the weight after every set.
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