Workout Routine

Free

DAY3: TRAPS, BACK & LEGS

by Aari Zakaria

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TRAPS LATS LEGS

Lats Cable pull

guna cable bawah.
seat on ground
Opposite cable & hand

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Workouts

TRAPS / LATS / BACK / LEGS

shrug

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

60 sec

2

–

–

10

60 sec

3

–

–

10

60 sec

4

–

–

10

60 sec

Y shrug

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

60 sec

2

–

–

10

60 sec

3

–

–

10

60 sec

4

–

–

10

60 sec

ONE ARM CABLE ROW

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

60 sec

2

–

–

10

60 sec

3

–

–

10

60 sec

4

–

–

10

60 sec

seated cable row (cable: low)

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

30 sec

2

–

–

10

30 sec

3

–

–

10

30 sec

4

–

–

10

30 sec

farmer's carry

Set

Intensity

Weight

Reps

Rest time

1

–

–

1

60 sec

2

–

–

1

60 sec

3

–

–

1

60 sec

dumbbell row

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

30 sec

2

–

–

10

30 sec

3

–

–

10

30 sec

4

–

–

10

30 sec