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Category: Workouts By Body Part/Area

Deadlifts 4 x 10, 8, 6, 6
  • Pull ups 70 total. Take as long as you need to get them done
  • Barbell Row 4 x 10, 8, 6, 6
  • Close Grip cable Pull Down 4 x 10, 10, 10, 10
  • Low back Hyper Extensions 70 total
Assisted pull ups
  • 6 sets 10 reps each
Corner Rows
  • 4 sets 8-10 reps each last set drop set
Lat pull downs
  • 4 sets 20,10, 8, 15reps up in weight the lower the reps get
Dumbbell rows
  • 4 sets 8-10 reps each pull up and back towards your hip
Wide grip cable rows
  • 4 sets 10-12 reps pull up and towards your chest

Machine preacher curls superset with dumbbell hammer curls
  • 6 sets 10-12reps each try and work up in weight and lower the reps down to 8.
Back/Delts/Biceps
  • 4x8 Seated pulldown (neutral grip)
  • 3x10 Military press w/ bar
  • 3x10 Bent over rows (palms up)
  • 3x12 Back extensions
Back/Bi/Abs Exercise 1
  • Bent over barbell row (12-15 reps)
  • Cable one-arm rows (12-15 reps)
  • Rear delt machines (12-15 reps)
  • Db side laterals (12-15 reps)
  • Barbell curls (12-15 reps)
  • Wrist curls (12-15 reps)
  • Hanging knee raise (12-15 reps)

Back/Bi/Abs Exercise 2:
  • BB shrugs (12-15 reps)
  • Upright rows (12-15 reps)
  • Wide grip pull down b-t-n (12-15 reps)
  • Triangle grip cable pull down (12-15 reps)
  • Standing alt hammer curls (12-15 reps)
  • Reverse curls (12-15 reps)
  • Decline sit-ups alt (12-15 reps)
Back/Bi/Abs Exercise 3:
  • Close grip pull-down underhand (6-8 reps)
  • Wide grip pull down front (6-8 reps)
  • Upright row (6-8 reps)
  • Db shrugs/ shrug rack (6-8 reps)
  • Incline db curls (6-8 reps)
  • Wrist twirls (6-8 reps)
  • Decline Ab twists (6-8 reps)

Back/Chest/Calves Exercise:
  • Deadlift (6-8 reps)
  • Stiff leg deadlift (6-8 reps)
  • Flat db fly (6-8 reps)
  • HS bench/Db bench (6-8 reps)
  • Close grip bench (6-8 reps)
  • Seated calf raise (6-8 reps)
  • Planks (6-8 reps)

Back/Bi/Abs Exercise 4:
  • Bentover BB row (12-15 reps)
  • Wide Grip pull-down b-t-n (12-15 reps)
  • Cable one arm row (12-15 reps)
  • Triangle Grip Cable pull-down (12-15 reps)
  • BB curls (12-15 reps)
  • Standing hammer curls (12-15 reps)
  • Hanging knee/leg raise (12-15 reps)

Back/Bi/Abs Exercise 5:
  • Close grip pull-down underhand (6-8 reps)
  • LF high row machine (6-8 reps)
  • Straight arm pulldown (6-8 reps)
  • Db row single (6-8 reps)
  • Incline db curls (6-8 reps)
  • Incline concentration curls single (6-8 reps)
  • Decline Ab twists (6-8 reps)
Back/Bis/Abs Exercise 6:
  • BB shoulder press
  • Bentover lateral raise
  • Seated triangle row
  • HS / db row
  • Preacher Curls
  • Wrist curls reverse
  • Flutter kicks

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