Workout Routine

Back builder

by Quin

Lower back ability

Workouts

Back builder home

Tib raise

Set
Intensity
Weight
Reps
Rest time
1
25
100 sec

Tib raise

1 sets

Calf raise

Set
Intensity
Weight
Reps
Rest time
1
25
100 sec

Calf raise

1 sets

Patrick Step up

Set
Intensity
Weight
Reps
Rest time
1
25
100 sec

Patrick Step up

1 sets

ATG split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

ATG split squat

3 sets

good morning

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

good morning

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec

seated shoulder press

1 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

pullovers

3 sets

v-raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

v-raise

3 sets

Jefferson Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Jefferson Curl

1 sets

high knees

Set
Reps
Rest time
1
20
100 sec

high knees

1 sets

Side bend

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

Side bend

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

pullup

1 sets

Shoulder depression - pull up

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Shoulder depression - pull up

1 sets

Back builder Gym

Tib raise

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Tib raise

1 sets

Calf raise

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Calf raise

1 sets

Patrick Step up

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Patrick Step up

1 sets

ATG split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

ATG split squat

3 sets

good morning

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

good morning

3 sets

Side bend

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

Side bend

3 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

Hyperextensions

2 sets

Back extension hold

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec

Back extension hold

2 sets

Hip Adduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

Hip Adduction

3 sets