Back N' Traps » Workout Routine Created By Wendel De Oliveira

Exercise 1

Deadlift

Equipment: Barbell, Full Gym

View Details

4 Sets

10 MAX Reps

60 sec Rest

Exercise 2

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

View Details

4 Sets

12 Reps

30 sec Rest

Exercise 3

Commando Pull-up

Equipment: Full Gym

View Details

4 Sets

6 (Each side) Reps

30 Rest

Exercise 4

Neutral Grip Pull-up

Equipment: Full Gym

View Details

4 Sets

12 Reps

30 sec Rest

Exercise 5

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

View Details

4 Sets

20 Reps

30 sec Rest

Exercise 6

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

View Details

4 Sets

25 Reps

30 Rest

Exercise 7

Bent Over Lateral Raise

Equipment: Dumbbells, Full Gym

View Details

4 Sets

16 Reps

30 sec Rest

Exercise 8

Cable Rear Pulldown

Equipment: Cable

View Details

4 Sets

25 Reps

30 sec Rest

Exercise 9

Cable Rear Pulldown

Equipment: Cable

View Details

4 Sets

25 Reps

30 sec Rest

Exercise 10

Lat Pulldown

Equipment: Cable, Full Gym

View Details

4 Sets

25 Reps

30 sec Rest

Back n’ Traps

Deadlift

Pull-Up

Commando Pull-up

Neutral Grip Pull-up

Dumbbell Shrug

Bent Over Dumbbell Row

Bent Over Lateral Raise

Cable Rear Pulldown

Cable Rear Pulldown

Lat Pulldown

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

Site Menu Close Menu