Workout Routine

Back 8 Reps Heavy

by Ammar AlAdraj

Coach Essa

Workouts

Back

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec
4
–
–
6
80 sec

lat pulldown

4 sets

Seated cable row single arm

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
5
80 sec

Seated cable row single arm

3 sets

Single arm cable row 70 degree

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec

Single arm cable row 70 degree

3 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec
4
–
–
8
80 sec

t-bar row

4 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Hyperextensions

3 sets