Jump to the routine

The 12-Week Plan to Throw on Muscle Mass

Jump to the Routine
  • 6

  • Yes

Routine

Want a copy on the go?
Print

Back and Abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 2 of 6

Barbell Bent-Over Row

Equipment
Barbell
Sets
4
Reps
10, 8, 6, 4
Rest
60-90 sec
Exercise 4 of 6

Close-Grip Pulldown

Equipment
Lat Pulldown Bar
Sets
4
Reps
10, 8, 6, 4
Rest
60-90 sec
Exercise 6 of 6

Cable Crunch

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
4
Reps
12
Rest
60-90 sec
See all of our tutorials