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    Day 3-Back/Forearms/Cardio (Wednesday) : Workout Plan

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    Koushik Pal
    The workout plan focuses on back, forearms, and cardio. For back, there are 5 exercises including bent over barbell rows and pull downs, done with drop sets and supersets. Forearms are targeted with 3 wrist curl variations. Cardio is 15 minutes of HIIT with intervals of medium pace and sprinting.

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    Day 3-Back/Forearms/Cardio (Wednesday) : Workout Plan

    Uploaded by

    Koushik Pal
    41 views2 pages
    The workout plan focuses on back, forearms, and cardio. For back, there are 5 exercises including bent over barbell rows and pull downs, done with drop sets and supersets. Forearms are targeted with 3 wrist curl variations. Cardio is 15 minutes of HIIT with intervals of medium pace and sprinting.

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    Back

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    Back

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    The workout plan focuses on back, forearms, and cardio. For back, there are 5 exercises including bent over barbell rows and pull downs, done with drop sets and supersets. Forearms are targeted with 3 wrist curl variations. Cardio is 15 minutes of HIIT with intervals of medium pace and sprinting.

    Copyright:

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

    Day 3-Back/Forearms/Cardio (Wednesday) : Workout Plan

    Uploaded by

    Koushik Pal
    The workout plan focuses on back, forearms, and cardio. For back, there are 5 exercises including bent over barbell rows and pull downs, done with drop sets and supersets. Forearms are targeted with 3 wrist curl variations. Cardio is 15 minutes of HIIT with intervals of medium pace and sprinting.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    DAY 3- BACK/FOREARMS/CARDIO

    (WEDNESDAY)
    WORKOUT PLAN
    BACK

     EXERCISE 1- Bend over barbell rows 3 sets of 6-8 reps + drop set of 8-10 reps on last set.
     EXERCISE 2 Bend over close grip rows 3 sets of 6-8 reps + drop set of 8-10 reps on last set.
     EXERCISE 3- Reverse grip lat pull down(Supinated) 3 sets of 8-10 reps Superset with V handle lat
    pull down 8-10.
     EXERCISE 4- Wide grip pullups 3 sets of 8-10 reps superset with SEATED neutral grip wide cable
    rows 8-10 reps.
     EXERCISE 5- Traps rear Delts pull 3 sets of 10-12 reps superset with Straight arm lat push down
    10-12 reps
    FOREARMS

     EXERCISE 1- Barbell Wrist curls (Palm up) 3 sets of 12-15 reps.


     EXERCISE 2- Reverse Barbell Wrist curls 3 sets of 12-15 reps.
     EXERCISE 3- Standing pronated grip Barbell bicep curls 10-12 reps -Each side (Wrist downwards
    & Wrist upwards).
    CARDIO

     15 mins of HIIT cardio- 3 min medium pace and 1 min sprint, REPAET 4 TIMES

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