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By Suman Roy
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Our Back is one of the most, if not the most, important muscles of our body to perform injury-free daily activities. Well if you are an athlete or someone involved in lifting heavy weights you might a
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Our Back is one of the most, if not the most, important muscles of our body to perform injury-free daily activities. Well if you are an athlete or someone involved in lifting heavy weights you might a
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Equipment
Barbell, Cable, Dumbbell, Pull up barAvg Exertion
Workout Type
Avg Cardio Intensity
Source
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Wide-Grip Seated Cable Row | 3 - 4 sets | 10 - 12 reps | 60s | |
1B. Lat Pulldown | 3 - 4 sets | 10 - 12 reps | 60s | Use rope for performing the Lat Pull Down. |
2. Bent Over Barbell Row | 5 sets | 5 reps | 120s | |
3. Pendlay Row | 3 - 5 sets | 5 reps | 120s | |
4. Dumbbell Incline Lateral Raise![]() | 3 sets | 10 - 12 reps | 60s | |
5. Chin-up![]() | 3 sets | AMAP reps | 90s | |
6. One-Arm Bent-Over Dumbbell Row | 3 sets | 10 reps | 60s | |
7. Suitcase Dumbbell Carry | 1 set | AMAP reps | 60s |
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