Workout Routine

Free

Day 2 (back+triceps)

by Mehedy Arian

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back+triceps&abs

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

Workouts

Workout 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

deadlift

2×12

Workout 2

Lat pull down

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

Lat pull down

2×12

Workout 3

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

barbell row

2×12

Workout 4

One arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

One arm row

2×12

Workout 5

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

seated cable row

2×12

Workout 6

Cable push down

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

Cable push down

2×12

Workout 7

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

skull crushers

2×12

Workout 8

Dumbbell Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

Dumbbell Extension

2×12

Workout 9

Lying leg raises(abs)

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

Lying leg raises(abs)

4×10

Workout 10

Crunches

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

Crunches

4×10

Workout 11

bicycle crunches

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

bicycle crunches

4×10

Workout 12

plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec
4
30 sec
100 sec

plank

4×30 s

Workout 13

battle rope

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

battle rope

1×5