Plan 4 – Day 3 (Back and Biceps))

Workout

Barbell Bent Over Row

Equipment: Barbell, Full Gym

Barbell Bent Over Row

One Arm Landmine Row

Equipment: Barbell, Full Gym, Landmine

One Arm Landmine Row

Bent Over Row | Gymstick

Equipment: Full Gym, Gymstick, Resistance Band

Bent Over Row | Gymstick

3 Sets

FAIL Reps

7 Rest

Dumbbell Renegade Row

Equipment: Dumbbells, Full Gym

Dumbbell Renegade Row

3 Sets

15 Reps

7 Rest

Seated Hammer Curl

Equipment: Dumbbells, Full Gym

Seated Hammer Curl

3 Sets

8 +8+8 Reps

7 Rest

Seated Alternating Dumbbell Curl

Equipment: Dumbbells, Full Gym

Seated Alternating Dumbbell Curl

3 Sets

8 +8+8 Reps

7 Rest

Barbell Curl

Equipment: Barbell, Full Gym

Barbell Curl

3 Sets

10 Reps

Barbell Reverse Wrist Curl

Equipment: Barbell, Full Gym

Barbell Reverse Wrist Curl

3 Sets

15 Reps

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Plan 4 – Day 4 (Posterior and Glutes))Plan 4 – Day 2 (Quads)