Wednesday Back Day

Exercise 1

Lat Pulldown

Equipment: Cable, Full Gym

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4 Sets

8-10 Reps

Exercise 2

Reverse Lat-Pulldown

Equipment: Cable, Full Gym

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4 Sets

8-10 Reps

Exercise 3

Close Grip Cable Row

Equipment: Cable, Full Gym

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3 Sets

8-10 Reps

Exercise 4

Seated Row Machine

Equipment: Full Gym, Machine

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3 Sets

8-10 Reps

Exercise 5

Rope Straight Arm Pulldown

Equipment: Cable, Full Gym

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4 Sets

8-10 Reps

Exercise 6

Smith Machine Bent Over Row

Equipment: Full Gym, Machine

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4 Sets

8-10 Reps

Exercise 7

Deadlift

Equipment: Barbell, Full Gym

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4 Sets

6-8 / 8-10 Reps

Exercise 8

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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4 Sets

8-10 Reps

Exercise 9

Barbell Curl

Equipment: Barbell, Full Gym

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4 Sets

8-10 Reps

Exercise 10

Concentration Curl

Equipment: Dumbbells, Full Gym

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4 Sets

8-10 Reps

Exercise 11

Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

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4 Sets

8-10 Reps

Exercise 12

Barbell Reverse Wrist Curl Over a Bench

Equipment: Barbell, Full Gym

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4 Sets

8-10 Reps

Lat Pulldown

Reverse Lat-Pulldown

Close Grip Cable Row

Seated Row Machine

Rope Straight Arm Pulldown

Smith Machine Bent Over Row

Deadlift

Dumbbell Curl

Barbell Curl

Concentration Curl

Wrist Curl

Barbell Reverse Wrist Curl Over a Bench

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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