Back Day
10 Workouts
1. Pull-Ups
:
Pull-Up Bar
:
60% Lats
25% Biceps
15% Rear Deltoids
Pull-Ups
#1
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#2
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#3
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#4
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2. Barbell Row
:
Barbell
:
50% Lats
20% Rhomboids
20% Biceps
10% Rear Deltoids
Barbell Row
#1
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#2
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#3
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#4
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3. Lat Pulldown
:
Lat Pulldown Machine
:
70% Lats
20% Biceps
10% Rear Deltoids
Lat Pulldown
#1
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#2
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#3
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#4
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4. Single-Arm Dumbbell Row
:
Dumbbell
Bench
:
60% Lats
25% Biceps
15% Rear Deltoids
Single-Arm Dumbbell Row
#1
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#2
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#3
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#4
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5. Seated Cable Row
:
Cable Machine
:
55% Lats
25% Rhomboids
20% Biceps
Seated Cable Row
#1
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#2
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#3
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#4
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6. T-Bar Row
:
T-Bar Row Machine
:
55% Lats
25% Rhomboids
20% Biceps
T-Bar Row
#1
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#2
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#3
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#4
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7. Inverted Rows
:
Barbell Rack
:
60% Lats
25% Biceps
15% Rear Deltoids
Inverted Rows
#1
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#2
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#3
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#4
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8. Chin-Ups
:
Pull-Up Bar
:
50% Biceps
40% Lats
10% Rear Deltoids
Chin-Ups
#1
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#2
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#3
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#4
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9. Machine Assisted Pull-Up
:
Assisted Pull-Up Machine
:
60% Lats
25% Biceps
15% Rear Deltoids
Machine Assisted Pull-Up
#1
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#2
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#3
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#4
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10. Deadlifts
:
Barbell
:
40% Lower Back
25% Glutes
25% Hamstrings
10% Trapezius
Deadlifts
#1
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#2
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#3
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#4
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