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The 4-week Back-to-basics Workout for Muscle Growth

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Routine

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Workout D

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Romanian Deadlift

Equipment
Barbell
Sets
4
Reps
6-8
Rest
60 sec
Exercise 3 of 6

Alternating Dumbbell Rear Lunge

Equipment
Sets
3
Reps
8*
Rest
60 sec
*Per side
Exercise 4 of 6

Single-Arm Cable Row

Equipment
Adjustable Cable Machine, D-Handle Attachment
Sets
3
Reps
8*
Rest
60 sec
*Per side
Exercise 5 of 6

Standing Calf Raise

Equipment
Box
Sets
3
Reps
8
Rest
60 sec
Exercise 6 of 6

Concept2 Rower

Equipment
Sets
5
Reps
100m
Rest
120 sec
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