Workout Plans
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Westend61 / Getty
Westend61 / Getty

Day 16 : Back

Exercises 5
Equipment Yes
This is a dynamic effort day.

Exercise 1

General Pullup You'll need: Pullup Bar How to
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8 sets
3* reps
60 sec rest
*Perform explosively. Choose a load that is 60–70% of your 1RM.

Exercise 2

Chest-Supported Dumbbell Row
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4 sets
10-15 reps
60 sec rest
*Choose a load that is 60–70% of your 1RM.

Exercise 3

Reverse-Grip Pulldown You'll need: Adjustable Cable Machine, Straight Bar Attachment How to
Reverse-Grip Pulldown thumbnail
4 sets
10 reps
60 sec rest
*Choose a load that is 60–70% of your 1RM.

Exercise 4

Single-Arm Neutral-Grip Dumbbell Row You'll need: Dumbbells How to
Single-Arm Neutral-Grip Dumbbell Row thumbnail
3 sets
10 reps
60 sec rest
*If you can, perform 4 sets. Choose a load that is 60–70% of your 1RM.

Exercise 5

EZ-bar Pullover You'll need: Bench, EZ-Bar How to
EZ-Bar Pullover thumbnail
3 sets
15-20 reps
60 sec rest
*Can also be performed with a barbell or dumbbells. Choose a load that is 60–70% of your 1RM.
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