Workout Routine

Day 2 (back+triceps)

by Mehedy Arian

back+triceps&abs

Workouts

Workout 1

deadlift

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

deadlift

1 sets

Workout 2

Lat pull down

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

Lat pull down

2 sets

Workout 3

barbell row

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

barbell row

1 sets

Workout 4

One arm row

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

One arm row

1 sets

Workout 5

seated cable row

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

seated cable row

1 sets

Workout 6

Cable push down

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

Cable push down

1 sets

Workout 7

skull crushers

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

skull crushers

1 sets

Workout 8

Dumbbell Extension

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

Dumbbell Extension

1 sets

Workout 9

Lying leg raises(abs)

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

Lying leg raises(abs)

4 sets

Workout 10

Crunches

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

Crunches

4 sets

Workout 11

bicycle crunches

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

bicycle crunches

4 sets

Workout 12

plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec
4
30 sec
100 sec

plank

4 sets

Workout 13

battle rope

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

battle rope

1 sets