Back+Wing

4-Week Muscle Building Workout Plan / Workout Plan

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

3 Sets

8, 8, 8 Reps

60" Rest

Lever T-Bar Row

Equipment: Full Gym, Machine

Lever T-Bar Row

4 Sets

10, 10, 10, 10 Reps

60" Rest

Seated Cable Row

Equipment: Cable, Full Gym

Seated Cable Row

4 Sets

10, 10, 10, 10 Reps

45" Rest

Cable Straight Arm Pulldown

Equipment: Cable, Full Gym

Cable Straight Arm Pulldown

4 Sets

10, 10, 10, 10 Reps

60" Rest

Cable Crossover Lat Pulldown

Equipment: Cable, Full Gym

Cable Crossover Lat Pulldown

3 Sets

12, 12, 12, 12 Reps

30" Rest

Hyperextension

Equipment: Full Gym, NO EQUIPMENT

4 Sets

10, 10, 10, 10 Reps

60" Rest

Leg Raise

Equipment: Full Gym, NO EQUIPMENT

3 Sets

12, 12, 12 Reps

45" Rest

Sit-ups

Equipment: Full Gym, NO EQUIPMENT

3 Sets

12, 12, 12 Reps

45" Rest

Bicycle Crunch

Equipment: Full Gym, NO EQUIPMENT

3 Sets

8, 10, 12 Reps

30" Rest

RESTWorkout Plan