Chi Back Day

Workout

Bird Dog

Equipment: Full Gym, NO EQUIPMENT

Bird Dog

3 Sets

15 Reps

30 Rest

Incline Reverse Grip Dumbbell Row

Equipment: Dumbbells, Full Gym

Incline Reverse Grip Dumbbell Row

3 Sets

10 Reps

30 Rest

Deadlift

Equipment: Barbell, Full Gym

Deadlift

5 Sets

5 Reps

30 Rest

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

Pull-Up

4 Sets

5 Reps

30 Rest

Seated Bench Leg Pull-in

Equipment: Bench, Full Gym, NO EQUIPMENT

Seated Bench Leg Pull-in

2 Sets

20 Reps

30 Rest

Barbell Bent Over Row

Equipment: Barbell, Full Gym

Barbell Bent Over Row

4 Sets

8 Reps

30 Rest

Plank

Equipment: Full Gym, NO EQUIPMENT

Plank

1 Sets

60 Reps

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