Wing / Back

Exercise 1

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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3 Sets

10 Reps

1m Rest

Exercise 2

Cable Rear Pulldown

Equipment: Cable

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3 Sets

10 Reps

1m Rest

Exercise 3

Lat Pulldown

Equipment: Cable, Full Gym

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3 Sets

10 Reps

1m Rest

Exercise 4

Dumbbell Row

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

1m Rest

Exercise 5

Close Grip Cable Row

Equipment: Cable, Full Gym

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3 Sets

10 Reps

1m Rest

Exercise 6

Seated Cable Row

Equipment: Cable, Full Gym

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3 Sets

10 Reps

1m Rest

Exercise 7

Smith Machine Bent Over Row

Equipment: Full Gym, Machine

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3 Sets

10 Reps

1m Rest

Exercise 8

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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3 Sets

8-10 Reps

1m Rest

Exercise 9

Incline Dumbbell Row

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

1m Rest

Exercise 10

Lever Reverse T-Bar Row

Equipment: Full Gym, Machine

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3 Sets

10 Reps

1m Rest

Exercise 11

Elbow Reverse Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Barbell Bent Over Row

Cable Rear Pulldown

Lat Pulldown

Dumbbell Row

Close Grip Cable Row

Seated Cable Row

Smith Machine Bent Over Row

Bent Over Dumbbell Row

Incline Dumbbell Row

Lever Reverse T-Bar Row

Elbow Reverse Push-Up

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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