Back Workout

Straight arm pull down

Set

Intensity

Weight

Reps

Rest time

1

–

8

60 sec

2

–

8

60 sec

3

–

8

60 sec

plank

Set

Time

Rest time

1

60 sec

60 sec

deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

10

60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

chinup

Set

Intensity

Weight

Reps

Rest time

1

–

10

60 sec

deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

10

60 sec

chinup

Set

Intensity

Weight

Reps

Rest time

1

–

10

60 sec

deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

10

60 sec

chinup

Set

Intensity

Weight

Reps

Rest time

1

–

10

60 sec

plank

Set

Time

Rest time

1

60 sec

100 sec

barbell row

Set

Intensity

Weight

Reps

Rest time

1

–

10

60 sec

2

–

10

60 sec

3

–

10

60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

plank

Set

Time

Rest time

1

60 sec

60 sec

Hyperextension

Set

Reps

Rest time

1

10

60 sec

2

10

60 sec

3

10

60 sec

plank

Set

Time

Rest time

1

60 sec

60 sec

Barbell shrug

Set

Intensity

Weight

Reps

Rest time

1

–

10

60 sec

2

–

10

60 sec

3

–

10

60 sec

plank

Set

Time

Rest time

1

60 sec

60 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

1

–

10

60 sec

2

–

10

60 sec

3

–

10

60 sec

plank

Set

Time

Rest time

1

60 sec

60 sec

overhead press

Set

Intensity

Weight

Reps

Rest time

1

–

10

60 sec

2

–

10

60 sec

3

–

10

60 sec

plank

Set

Time

Rest time

1

60 sec

60 sec

face pull

Set

Intensity

Weight

Reps

Rest time

1

–

10

60 sec

2

–

10

60 sec

3

–

10

60 sec

Targeted muscles

Workouts

Back

Straight arm pull down

Set

Intensity

Weight

Reps

Rest time

Straight arm pull down

3×8

plank

Set

Time

Rest time

plank

1×60 s

deadlift

Set

Intensity

Weight

Reps

Rest time

deadlift

1×10

chinup

Set

Intensity

Weight

Reps

Rest time

chinup

1×10

deadlift

Set

Intensity

Weight

Reps

Rest time

deadlift

1×10

chinup

Set

Intensity

Weight

Reps

Rest time

chinup

1×10

deadlift

Set

Intensity

Weight

Reps

Rest time

deadlift

1×10

chinup

Set

Intensity

Weight

Reps

Rest time

chinup

1×10

plank

Set

Time

Rest time

plank

1×60 s

barbell row

Set

Intensity

Weight

Reps

Rest time

barbell row

3×10