Back 3

Intense Duration 34 minutes

Target Areas: Upper Body

Equipment: Strength Machine, Dumbbell

Added By Lataj Linen

Exercises

Set 1: 3 rounds

Seated Cable Row

10 reps

Rest

45 seconds

Set 2: 1 round

Seated Cable Row Drop Set X 4

Reps until failure

Set 3: 6 rounds

One Arm Dumbbell Row

12 reps

Rest

30 seconds

Set 4: 3 rounds

Underhand cable Row

12 reps

Rest

30 seconds

Set 5: 1 round

Rest

1 minute

Set 6: 3 rounds

T Bar Rows

12 reps

Rest

30 seconds

Set 7: 1 round

T Bar Row Drop Set X4

12 reps

Set 8: 1 round

Rest

1 minute

Set 9: 3 rounds

Straight Arm Pull Downs

12 reps

Rest

30 seconds

Set 10: 1 round

Rest

1 minute

Set 11: 3 rounds

Reverse Grip Pull Downs

10 reps

Rest

30 seconds

Set 12: 1 round

Rest

1 minute

Set 13: 3 rounds

Close Grip Lat Pull Down

10 reps

Rest

30 seconds

Set 14: 1 round

Rest

1 minute

Set 15: 4 rounds

Parallel grip Pull Downs

10 reps

Rest

30 seconds

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.