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Day 11: Back: Wide-Grip Lat Pulldown

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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Arjun
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Download as PDF, TXT or read online on Scribd
84 views

Day 11: Back: Wide-Grip Lat Pulldown

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.

Uploaded by

Arjun
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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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)

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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)

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