Back And Bi's » Workout Routine Created By Fred Altschwager

Exercise 1

Lat Pulldown

Equipment: Cable, Full Gym

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3 Sets

ASM Reps

20s Rest

Exercise 2

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

10-12 Reps

20s Rest

Exercise 3

Seated Cable Row

Equipment: Cable, Full Gym

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3 Sets

10-12 Reps

20s Rest

Exercise 4

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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3 Sets

10-12 Reps

20s Rest

Exercise 5

Cable Straight Arm Pulldown

Equipment: Cable, Full Gym

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3 Sets

10-12 each arm Reps

20s Rest

Exercise 6

Dumbbell Row

Equipment: Dumbbells, Full Gym

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3 Sets

10-12 each arm Reps

20s Rest

Exercise 7

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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3 Sets

ASM Reps

20s Rest

Exercise 8

Hammer Curl

Equipment: Dumbbells, Full Gym

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3 Sets

ASM each arm Reps

20s Rest

Exercise 9

Chin-Up

Equipment: Full Gym

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3 Sets

ASM Reps

20s Rest

Back and Bi’s

Lat Pulldown

Pull-Up

Seated Cable Row

Barbell Bent Over Row

Cable Straight Arm Pulldown

Dumbbell Row

Double Arm Dumbbell Curl

Hammer Curl

Chin-Up

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The 300 Workout

5 Min Total Abs Workout

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