Workout Routine

DAY3: TRAPS, BACK & LEGS

by Aari Zakaria

TRAPS LATS LEGS

Lats Cable pull

  • guna cable bawah.
  • seat on ground
  • Opposite cable & hand

Workouts

TRAPS / LATS / BACK / LEGS

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

shrug

4 sets

Y shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

Y shrug

4 sets

ONE ARM CABLE ROW

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

ONE ARM CABLE ROW

4 sets

seated cable row (cable: low)

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec

seated cable row (cable: low)

4 sets

farmer's carry

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

farmer's carry

3 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec

dumbbell row

4 sets