Free personalized workout plan

Big Back for Strength and Power

By Myworkouts

Experience

Intermediate (2-3 years)

Time

62 minutes/day

Good for

Bodybuilding, Build Muscle, Powerbuilding

Equipment

Row Cable Machine, Lat Pulldown Bar, Lat Pulldown Cable Machine, Barbell, 1 x Dumbbell, Incline Bench, Pull up bar, Flat Bench

Statistics

Average Cardio Intensity

Average Exertion

Description

Lats, Shoulders, Back (Upper), Forearms, Quads

Circuit

Wide-Grip Seated Cable Row

▶

1. Wide-Grip Seated Cable Row

3-4 sets, 10-12 reps, (rest 60s)

Time between exercises: 60s

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Lat Pulldown

▶

1. Lat Pulldown

3-4 sets, 10-12 reps, (rest 60s)

Use rope for performing the Lat Pull Down.
Time between exercises: 60s

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Bent Over Barbell Row

▶

2. Bent Over Barbell Row

5 sets, 5 reps, (rest 120s)

Time between exercises: 60s

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Barbell Pendlay Row

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3. Barbell Pendlay Row

3-5 sets, 5 reps, (rest 120s)

Time between exercises: 60s

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No media available

4. Dumbbell Incline Lateral Raise

3 sets, 10-12 reps, (rest 60s)

Time between exercises: 60s

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Chin-up

▶

3 sets, AMAP reps, (rest 90s)

Time between exercises: 60s

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One-Arm Bent-Over Dumbbell Row

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6. One-Arm Bent-Over Dumbbell Row

3 sets, 10 reps, (rest 60s)

Time between exercises: 60s

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Suitcase Dumbbell Carry

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7. Suitcase Dumbbell Carry

1 set, AMAP reps, (rest 60s)

Time between exercises: 60s

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Date Created: Fri Oct 15 2021 19:00:04 GMT+0000 (Coordinated Universal Time)

Last Updated: Fri Oct 15 2021 19:00:04 GMT+0000 (Coordinated Universal Time)

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