Workout Plans
28 Days to Redemption Training Plan thumbnail

Day 9 : Back & Abs

Exercises 6
Equipment Yes

Exercise 1

Bent-Over Barbell Row
Bent-Over Barbell Row thumbnail
4 sets
12-15 reps
-- rest
Rest-pause on last set

Exercise 2

Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
Lat Pulldown thumbnail
4 sets
12-15 reps
-- rest
Drop set on last set

Exercise 3

Reverse-Grip Pulldown You'll need: Adjustable Cable Machine, Straight Bar Attachment How to
Reverse-Grip Pulldown thumbnail
4 sets
12-15 reps
-- rest

Exercise 4

Single-Arm Cable Row You'll need: Adjustable Cable Machine, D-Handle Attachment How to
Single-Arm Cable Row thumbnail
4 sets
12-15* reps
-- rest
*Perform seated, one arm at a time. Alternate arms with no rest until all 4 sets are complete for both arms.

Exercise 5

Barbell Hip Thrust on Floor You'll need: Barbell How to
Barbell Hip Thrust on Floor thumbnail
4 sets
12-15 reps
<30 sec rest
Rest-pause on last set

Exercise 6

Cable Crunch You'll need: Adjustable Cable Machine, Rope Attachment How to
Cable Crunch thumbnail
4 sets
16-20 reps
<30 sec rest
Drop set on last set
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