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  • Wide-Grip Rear Pull-Up: 1 Dropset To Failure

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    Anonymous 61YcpW
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    The document outlines a back workout routine consisting of 7 exercises - wide-grip rear pull-ups, wide-grip lat pulldowns, T-bar rows, one-arm dumbbell rows, cable rows, straight-arm pulldowns, and back extensions. Each exercise lists the number of sets, reps, and rest time between sets. The routine focuses on pulling motions targeting the latissimus dorsi, rhomboids, and lower back muscles.

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    Original Title

    Back Workout

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    The document outlines a back workout routine consisting of 7 exercises - wide-grip rear pull-ups, wide-grip lat pulldowns, T-bar rows, one-arm dumbbell rows, cable rows, straight-arm pulldowns, and back extensions. Each exercise lists the number of sets, reps, and rest time between sets. The routine focuses on pulling motions targeting the latissimus dorsi, rhomboids, and lower back muscles.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    18 views2 pages

    Wide-Grip Rear Pull-Up: 1 Dropset To Failure

    Uploaded by

    Anonymous 61YcpW
    The document outlines a back workout routine consisting of 7 exercises - wide-grip rear pull-ups, wide-grip lat pulldowns, T-bar rows, one-arm dumbbell rows, cable rows, straight-arm pulldowns, and back extensions. Each exercise lists the number of sets, reps, and rest time between sets. The routine focuses on pulling motions targeting the latissimus dorsi, rhomboids, and lower back muscles.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 2

    EXERCISE 1 WIDE-GRIP REAR PULL-UP

    WORKING SET: 4 SETS OF 6-8/TO FAILURE REPS


    REST: 1-2 MINUTES BETWEEN SETS
    EXERCISE 2 WIDE-GRIP LAT PULLDOWN
    WORKING SET: 4 SETS OF 8-10 REPS 1 dropset to failure
    REST: 60-90 SECONDS BETWEEN SETS
    EXERCISE 3 T-BAR ROWs
    WARM UP SET:2 SETS OF 8 REPS
    WORKING SETS: 4 SETS OF 6-8 REPS 1 dropset to failure
    REST: 60-90 SECONDS BETWEEN SETS
    EXERCISE 4 ONE-ARM DUMBBELL ROWs
    WORKING SET: 4 SETS OF 8-10 REPS
    REST: 1 MINUTES BETWEEN SETS
    EXERCISE 5 CABLE ROWs
    WORKING SET: 4 SETS OF 15 REPS
    REST: 1 MINUTES BETWEEN SETS
    EXERCISE 6 STRAIGHT-ARM PULLDOWNS
    WORKING SETS: 3 SETS OF 12 REPS
    REST: 60 SECONDS BETWEEN SETS
    EXERCISE 7 HYPEREXTENSION (BACK EXTENSION)
    WARM UP SET:1 SETS OF 15
    WORKING SET:4 SETS OF 12 REPS
    REST: 60 SECONDS BETWEEN SETS

    EXERCISES

    SET
    S
    4

    REP
    S
    6-8

    WIDE-GRIP LAT PULLDOWN 2

    8-10

    T-BAR ROWS 1 2

    6-10

    WIDE-GRIP REAR PULL-UP

    REST
    90120s
    6090s
    60s

    ONE-ARM DUMBBELL ROW


    SEATED CABLE ROW
    STRAIGHT-ARM PULLDOWNS
    HYPEREXTENSION (BACK
    EXTENSION) 1
    1 Includes two warm up sets
    2 On last sets,do 1 tripl dropset

    4
    4
    3
    4

    6-8
    8-10
    12
    12

    60s
    60s
    60s
    60s

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