Workout Routine

Free

Back 8 Reps Heavy

by Ammar AlAdraj

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Coach Essa

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Back

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec
4
–
–
6
80 sec

lat pulldown

4 sets

Seated cable row single arm

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
5
80 sec

Seated cable row single arm

3 sets

Single arm cable row 70 degree

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec

Single arm cable row 70 degree

3×8

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec
4
–
–
8
80 sec

t-bar row

4×8

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Hyperextensions

3×10