Back ,& Core

Moderate Duration 34 minutes

Target Areas: Back, Core

Equipment: Barbell, Dumbbells, Bench, Exercise Mat

Added By Asif Kalam

Exercises

Set 1: 1 round

❤️ Moderate (Zone 2)

Warm-Up Walk

5 minutes

Set 2: 1 round

Weights: Moderate

Pendlay Rows

15 reps

Rest

45 seconds

Weights: Heavy

Pendlay Rows

12 reps

Rest

45 seconds

Weights: Heavy

Pendlay Rows

12 reps

Rest

45 seconds

Set 3: 3 rounds

Weights: Heavy

Barbell Shrugs

14 reps

Rest

45 seconds

Set 4: 3 rounds

❤️ Vigorous (Zone 3)

Dumbbell Pull Over

15 reps

Rest

45 seconds

Set 5: 3 rounds

❤️ Vigorous (Zone 3)

Sumo Upright Row

12 reps

Rest

45 seconds

Set 6: 3 rounds

❤️ Vigorous (Zone 3)

Supper Man

20 reps

Rest

45 seconds

Set 7: 3 rounds

50 reps

30 seconds

20 reps

30 seconds

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