Back & Bi's » Workout Routine Created By Ludi Retief

Exercise 1

Lever Front Pulldown

Equipment: Full Gym, Machine

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4 Sets

12-20 Reps

45sec Rest

Exercise 2

Cable Rear Pulldown

Equipment: Cable

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4 Sets

12-20 Reps

45sec Rest

Exercise 3

Lat Pulldown

Equipment: Cable, Full Gym

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4 Sets

12-20 Reps

45sec Rest

Exercise 4

Seated Cable Row

Equipment: Cable, Full Gym

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4 Sets

12-20 Reps

45sec Rest

Exercise 5

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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4 Sets

12-20 Reps

45sec Rest

Exercise 6

Cable Straight Arm Pulldown

Equipment: Cable, Full Gym

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4 Sets

12-20 Reps

45sec Rest

Exercise 7

Lever T-Bar Row

Equipment: Full Gym, Machine

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4 Sets

12-20 Reps

45sec Rest

Exercise 8

Dumbbell Row

Equipment: Dumbbells, Full Gym

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4 Sets

12-20 Reps

45sec Rest

Exercise 9

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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4 Sets

12-20 Reps

45sec Rest

Back & Bi’s

Lever Front Pulldown

Cable Rear Pulldown

Lat Pulldown

Seated Cable Row

Barbell Bent Over Row

Cable Straight Arm Pulldown

Lever T-Bar Row

Dumbbell Row

Bent Over Dumbbell Row

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The 300 Workout

5 Min Total Abs Workout

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