Workout Plans
Weighted Bench Dip thumbnail
James Farrell
James Farrell

Day 10 : Back

Exercises 5
Equipment Yes

Exercise 1

Weighted Pullup You'll need: Dip Belt, Pullup Bar, Weight Plates How to
Weighted Pullup thumbnail
5 sets
1-6, 6-12* reps
60 sec rest
*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).

Exercise 2

Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
Lat Pulldown thumbnail
5 sets
1-6, 6-12* reps
60 sec rest
*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).

Exercise 3

Dumbbell Bentover Row You'll need: Dumbbells How to
Dumbbell Bentover Row thumbnail
5 sets
1-6, 6-12* reps
60 sec rest
*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).

Exercise 4

Seated Cable Row You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Seated Cable Row thumbnail
4 sets
1-6, 6-12* reps
60 sec rest
*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).

Exercise 5

Reverse Cable Flye You'll need: Cable Machine
exercise image placeholder
4 sets
1-6, 6-12* reps
60 sec rest
*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).
Comments