a year ago
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Posted On: June 6th 2025, 05:09 pm
Back day work:
Warm up
Cable pull overs: 3x12
Rear delt flys, with chest on bench: 3x12
Main sets
Dumbbell rows, with chest on bench: 4x10 (2 drop sets)
Hyper extensions: 3x10
Single arm seated Hammer rows: 4x10
Single arm pulldowns: 4x12
Warm up
Cable pull overs: 3x12
Rear delt flys, with chest on bench: 3x12
Main sets
Dumbbell rows, with chest on bench: 4x10 (2 drop sets)
Hyper extensions: 3x10
Single arm seated Hammer rows: 4x10
Single arm pulldowns: 4x12
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