Alex Day 2 / Back

Workout

Assisted Pull-up

Equipment: Full Gym, Machine

Assisted Pull-up

3 Sets

12-12-12 Reps

1min Rest

Lat Pulldown

Equipment: Cable, Full Gym

Lat Pulldown

4 Sets

12-10-10-10 Reps

1min Rest

Seated Row Machine

Equipment: Full Gym, Machine

Seated Row Machine

3 Sets

10-10-10 Reps

1min Rest

Close Grip Cable Row

Equipment: Cable, Full Gym

Close Grip Cable Row

4 Sets

12-10-10-10 Reps

1min Rest

Rear Delt Fly Machine

Equipment: Full Gym, Machine

Rear Delt Fly Machine

4 Sets

12-10-10-10 Reps

1min Rest

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

Dumbbell Shrug

3 Sets

12-10-10 Reps

1min Rest

Running

Equipment: Full Gym, NO EQUIPMENT

Running

15 min Reps

After each 5min of cardio 1min rest Rest

Rate it:

Related Workouts

Choose a workout routine similar to this one

Barbell Free Weights Workout

Barbell Free Weights Workout

Beginners, Intermediate

The 300 Workout

The 300 Workout

Advanced, Intermediate

5 Min Total Abs Workout

5 Min Total Abs Workout

Beginners

Full Body Alex