Sunday- Back + Biceps + Hamstrings

Exercise 1

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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4 Sets

12+12+10+8 Reps

60 Rest

Exercise 2

Lat Pulldown

Equipment: Cable, Full Gym

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4 Sets

12+12+10+8 Reps

60 Rest

Exercise 3

Incline Reverse Grip Dumbbell Row

Equipment: Dumbbells, Full Gym

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4 Sets

12+12+10+8 Reps

60 Rest

Exercise 4

Cable Straight Arm Pulldown

Equipment: Cable, Full Gym

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4 Sets

12+12+10+8 Reps

60 Rest

Exercise 5

Dumbbell Row

Equipment: Dumbbells, Full Gym

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4 Sets

12+12+10+8 Reps

60 Rest

Exercise 6

V-bar Lat Pulldown

Equipment: Cable, Full Gym

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4 Sets

12+12+10+8 Reps

60 Rest

Exercise 7

Assisted Pull-up

Equipment: Full Gym, Machine

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4 Sets

12+12+10+8 Reps

60 Rest

Exercise 8

Barbell Curl

Equipment: Barbell, Full Gym

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4 Sets

12+12+10+8 Reps

60 Rest

Exercise 9

Dumbbell Preacher Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12+12+10+8 Reps

60 Rest

Exercise 10

Seated Zottman Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12+12+10+8 Reps

60 Rest

Exercise 11

Leg Curl

Equipment: Full Gym, Machine

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4 Sets

12+12+10+8 Reps

60 Rest

Barbell Bent Over Row

Lat Pulldown

Incline Reverse Grip Dumbbell Row

Cable Straight Arm Pulldown

Dumbbell Row

V-bar Lat Pulldown

Assisted Pull-up

Barbell Curl

Dumbbell Preacher Curl

Seated Zottman Curl

Leg Curl

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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