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

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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

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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