Workout Plans
Deadlift thumbnail
Westend61 / Getty
Westend61 / Getty

Day 9 : Back

Exercises 5
Equipment Yes
This is a max effort day.

Exercise 1

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
-- sets
1-5RM reps
-- rest
*Perform as many sets as needed.

Exercise 2

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

Exercise 3

T-Bar Row You'll need: Barbell, V-Handle Attachment How to
T-Bar Row thumbnail
4 sets
10 reps
-- rest
*Perform with one arm. Do 5 reps with one arm, 5 reps with the other arm, rest and repeat.

Exercise 4

One-Arm Lat Pulldown
exercise image placeholder
4 sets
12 reps
-- rest
*Perform 6 reps with one arm, 6 reps with the other arm, rest and repeat.

Exercise 5

Straight-Arm Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar, Straight Bar Attachment How to
Straight-Arm Pulldown thumbnail
2 sets
15 reps
-- rest
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