Back Attack 2.0
Mondays = Back Day (plus, biceps & rear delts)
When performing each exercise, pick a weight that challenges you, but doesn't sacrifice good form/technique. Rest for 30-60 seconds between sets.
Warm-up-
10 minutes HIIT cardio
Single Arm Cable Row (high cable placement) 10x3 (each arm)
Wide Grip Cable Pull-Downs 10x3
Single Straight Arm Pull-Down 10x3 (each arm)
Super Set:
Straight Arm Pull-Down 10x3
Bicep Curls (alternating) 20x3
Circuit-
10 Face Pulls
10 Reverse Cable Flies (each arm)
10 Cable Curls
x3
When performing each exercise, pick a weight that challenges you, but doesn't sacrifice good form/technique. Rest for 30-60 seconds between sets.
Warm-up-
10 minutes HIIT cardio
Single Arm Cable Row (high cable placement) 10x3 (each arm)
Wide Grip Cable Pull-Downs 10x3
Single Straight Arm Pull-Down 10x3 (each arm)
Super Set:
Straight Arm Pull-Down 10x3
Bicep Curls (alternating) 20x3
Circuit-
10 Face Pulls
10 Reverse Cable Flies (each arm)
10 Cable Curls
x3