Workout Plans
Man's Abs thumbnail
HadelProductions / Getty
HadelProductions / Getty

Day 4 : Back

Duration 75 min
Exercises 6
Equipment Yes
Supplement with leg training if time allows.

Exercise 1

Wide-Grip Chinup
exercise image placeholder
4 sets
12 reps
90 sec rest

Exercise 2

Dumbbell Bentover Row You'll need: Dumbbells How to
Dumbbell Bentover Row thumbnail
4 sets
12 reps
90 sec rest

Exercise 3

Machine Low Row
exercise image placeholder
4 sets
12 reps
75 sec rest

Exercise 4

Reverse-Grip Pulldown You'll need: Adjustable Cable Machine, Straight Bar Attachment How to
Reverse-Grip Pulldown thumbnail
4 sets
12 reps
75 sec rest
*Use a close/reverse grip.

Exercise 5

Straight-Arm Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar, Straight Bar Attachment How to
Straight-Arm Pulldown thumbnail
4 sets
12 reps
75 sec rest

Exercise 6

Dumbbell Shrug You'll need: Dumbbells How to
Dumbbell Shrug thumbnail
4 sets
12 reps
90 sec rest
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