BUILD YOUR BACK WITH THIS WORKOUT
Автор: Diana Conforti
Загружено: 2025-07-29
Просмотров: 30014
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Chapters:
00:00-00:13 Intro
00:14-01:47 Wide Grip Pull-Ups
01:48-03:41 Banded Pull-Ups
03:42-05:20 Barbell Rows
05:21-06:58 Wide Grip Pulldowns
06:59-08:51 Seated Close Grip Rows
08:52-11:34 Cable Single Arm Rear Delt Flys
11:35-13:19 Back Hyperextensions
13:20-13:42 Outro
Here are all the back workout details:
1. Wide Grip Pull-Ups
2 sets, until failure
2. Banded Wide Grip Pull-Ups
2 sets, until failure
3. Barbell Rows
1 warm-up set, 8-10 reps
3 working sets, 6-8 reps
4. Wide Grip Pulldowns
1 warm-up set, 10-12 reps
3 working sets, 8-10 reps
5. Seated Rows
1 warm-up set, 10-12 reps
3 working sets, 8-10 reps
6. Single Arm Rear Delt Flys
1 warm-up set, 8-10 reps/arm
3 working sets, 6-8 reps/arm
7. Back-Focused Hyperextensions
1 warm-up set, 10-12 reps
3 working sets, 8-10 reps
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