Back Attack
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 cardio
Wide Grip Lat Pull Down 10-12x2
Wide Grip Lat Pull Down 8x3
Super Set-
Close Grip Seated Row 10 reps
Face Pulls 10 reps
x4
Single Arm Low Cable Row 10x3 (each arm)
Super Set-
Straight Arm Pull Down 12 reps
Dumbbell Bicep Curls 10 reps (each arm)
x4
Low Cable Curls 12 reps, 10 reps, 8 reps, 5 reps
*Increase weight for each set
Warm Up-
10 minutes cardio
Wide Grip Lat Pull Down 10-12x2
Wide Grip Lat Pull Down 8x3
Super Set-
Close Grip Seated Row 10 reps
Face Pulls 10 reps
x4
Single Arm Low Cable Row 10x3 (each arm)
Super Set-
Straight Arm Pull Down 12 reps
Dumbbell Bicep Curls 10 reps (each arm)
x4
Low Cable Curls 12 reps, 10 reps, 8 reps, 5 reps
*Increase weight for each set