Back+biceps+qua+ham+calves

Exercise 1

Cable Rear Pulldown

Equipment: Cable

View Details

Exercise 2

Lat Pulldown

Equipment: Cable, Full Gym

View Details

Exercise 3

Lever Reverse T-Bar Row

Equipment: Full Gym, Machine

View Details

Exercise 4

Reverse Grip Machine Row

Equipment: Full Gym, Machine

View Details

Exercise 5

Close Grip Cable Row

Equipment: Cable, Full Gym

View Details

Exercise 6

Lever Preacher Curl

Equipment: Full Gym, Machine

View Details

Exercise 7

Cable Reverse Grip EZ-bar Biceps Curl

Equipment: Cable, Full Gym

View Details

Exercise 8

Concentration Curl

Equipment: Dumbbells, Full Gym

View Details

Exercise 9

Leg Press

Equipment: Full Gym, Machine

View Details

Exercise 10

Leg Curl

Equipment: Full Gym, Machine

View Details

Exercise 11

Leg Extension

Equipment: Full Gym, Machine

View Details

Exercise 12

Hack Squats Machine

Equipment: Full Gym, Machine

View Details

Exercise 13

Lever Seated Calf Raise

Equipment: Full Gym, Machine

View Details

Exercise 14

Ab Coaster Machine

Equipment: Full Gym, Machine

View Details

Exercise 15

Kneeling Cable Crunch

Equipment: Cable, Full Gym

View Details

Exercise 16

Cable Side Bend

Equipment: Cable, Full Gym

View Details

Exercise 17

Twisting Hyperextension

Equipment: Full Gym, Machine

View Details

Exercise 18

Cable Rear Pulldown

Equipment: Cable

View Details

3 Sets

15-12-10 Reps

25kg Rest

Exercise 19

Lat Pulldown

Equipment: Cable, Full Gym

View Details

3 Sets

15-12-10 Reps

25kg Rest

Exercise 20

Lever Reverse T-Bar Row

Equipment: Full Gym, Machine

View Details

3 Sets

15-12-10 Reps

10kg Rest

Exercise 21

Reverse Grip Machine Row

Equipment: Full Gym, Machine

View Details

3 Sets

15-12-10 Reps

25kg Rest

Exercise 22

Close Grip Cable Row

Equipment: Cable, Full Gym

View Details

3 Sets

15-12-10 Reps

25kg Rest

Exercise 23

Lever Preacher Curl

Equipment: Full Gym, Machine

View Details

3 Sets

15-12-10 Reps

10kg Rest

Exercise 24

Concentration Curl

Equipment: Dumbbells, Full Gym

View Details

3 Sets

15-12-10 Reps

10kg Rest

Exercise 25

Reverse Grip EZ-Bar Curl

Equipment: Barbell, Full Gym

View Details

Exercise 26

Close Grip Z-Bar Curl

Equipment: Barbell, Full Gym

View Details

Exercise 27

Leg Press

Equipment: Full Gym, Machine

View Details

20kg Rest

Exercise 28

Full Crunch Machine

Equipment: Full Gym, Machine

View Details

44kg Rest

Cable Rear Pulldown

Lat Pulldown

Lever Reverse T-Bar Row

Reverse Grip Machine Row

Close Grip Cable Row

Lever Preacher Curl

Cable Reverse Grip EZ-bar Biceps Curl

Concentration Curl

Leg Press

Leg Curl

Leg Extension

Hack Squats Machine

Lever Seated Calf Raise

Ab Coaster Machine

Kneeling Cable Crunch

Cable Side Bend

Twisting Hyperextension

Cable Rear Pulldown

Lat Pulldown

Lever Reverse T-Bar Row

Reverse Grip Machine Row

Close Grip Cable Row

Lever Preacher Curl

Concentration Curl

Reverse Grip EZ-Bar Curl

Close Grip Z-Bar Curl

Leg Press

Full Crunch Machine

Related Workouts

5 Min Total Abs Workout

Bodyweight Strength Workout

Beginner Leg Workout

Site Menu Close Menu