Archive for the ‘Back Routines’ Category

Circuit 1

Behind the neck Lat Pulldown

Reps: 10, 10, 10, 10

Weights: 140lbs

Neutral Grip Row Machine

Reps: 15, 15, 15

Weights: 120lbs

Neutral Grip Lat Pulldown

Reps: 15, 15, 15

Weights: 100lbs

Circuit 2

High Leverage Overhand Pulldown Machine

Reps: 10, 10, 10

Weights: 100lbs

Dumbbell Row

Reps: 6, 6, 6

Weights: 80lbs dumbbell

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

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Circuit 1

Lat Pulldown

Reps: 25, 25, 25

Weights: 96lbs

Neutral Grip Seated Machine Row

Reps: 25, 25, 25

Weights: 120lbs

Overhand Grip Seated Row

Reps: 25, 25, 25

Weights: 120lbs

Circuit 2

Underhand Barbell Row

Reps: 15, 15, 15

Weights: 100lbs

Overhand Barbell Row

Reps: 15, 15, 15

Weights: 100lbs

Dumbbell Row

Reps: 20, 20, 20

Weights: 40lbs dumbbell

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

Circuit 1

Behind the neck Lat Pulldown

Reps: 20, 25, 30

Weights: 120lbs

Front Lat Pulldown

Reps: 20, 25, 30

Weights: 100lbs

T-Bar Row

Reps: 20, 25, 30

Weights: 67lbs

Circuit 2

Lat Pulldowns (Behind the neck)

Reps: 8, 8

Weights: 192lbs

Seated Neutral Grip Machine Row

Reps: 5, 5

Weights: 200lbs

Circuit 3

Bicep Barbell Curl

Reps: 20, 20, 20

Weights: 50lbs barbell

Concentration Curl

Reps: 10, 10, 10

Weights: 30lbs barbell

Hammer Curl

Reps: 15, 15, 15

Weights: 25lbs dumbbell

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

Circuit 1

Neutral Grip LatPulldown

Reps: 20, 25

Weights: 120lbs

Seated Overhand Grip Machine Row

Reps: 20, 25

Weights: 145lbs

Seated Cable Row

Reps: 20, 25

Weights: 110lbs

Bicep Barbell Curl

Reps: 20, 25

Weights: 50lbs barbell

Hammer Curl

Reps: 20, 25

Weights: 27.5lbs dumbbell

Circuit 2

Lat Pulldowns (Behind the neck)

Reps: 20, 20

Weights: 120lbs

Seated Overhand Grip Machine Row

Reps: 10, 10

Weights: 200lbs

Bicep Barbell Curl

Reps: 20, 20

Weights: 50lbs barbell

Hammer Curl

Reps: 20, 20

Weights: 27.5lbs dumbbell

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

Circuit 1

Chin Ups

Reps: 10, 10, 10

Weights: bodyweight

High Leverage Overhand Grip Pulldown

Reps: 10, 10, 10

Weights: 135lbs (67.5lbs-a-side)

Dumbbell Row

Reps: 10, 10, 10

Weights: 65lbs dumbbell

Seated Bicep Dumbbell Curl

Reps: 10, 10, 10

Weights: 25lbs dumbbell

Circuit 2

Lat Pulldowns (Behind the neck)

Reps: 10, 10, 10

Weights: 100lbs

Single Arm T-Bar Row

Reps: 10, 10, 10

Weights: 45lbs

Barbell Bicep Curl

Reps: 20, 20, 20

Weights: 40lbs barbell

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

Circuit 1

Deadlift

Reps: 12, 10, 8

Weights: 90lbs, 135lbs, 180lbs (45lbs, 67.5lbs, 90lbs-a-side) + 20kg bar

Circuit 2

Lat Pulldowns (Front)

Reps: 20, 15, 10

Weights: 96lbs, 108lbs, 120lbs

T-bar Row

Reps: 20, 15, 10

Weights: 45lbs, 67lbs, 90lbs

Underhand Close Grip Lat Pulldown

Reps: 20, 15, 10

Weights: 96lbs, 108lbs, 120lbs

Circuit 3

Narrow Grip Lat Pulldown

Reps: 15, 15, 15

Weights: 70lbs

Seated Machine Overhand Row

Reps: 15, 15, 15

Weights: 100lbs

Cable Row

Reps: 15, 15, 15

Weights: 100lbs

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

Circuit 1

Pullups

Reps: 10, 10, 10, 10

Weights: bodyweight

Dumbbell Row

Reps: 20, 18, 15, 10

Weights: 50lbs, 60lbs, 65lbs, 70lbs dumbbell

Overhand Barbell Row

Reps: 10, 10, 10, 10

Weights: 66lbs (33lbs-a-side0 + 20kg bar

Circuit 2

Front Lat Pulldown

Reps: 20, 15, 10

Weights: 96lbs, 120lbs, 144lbs

Seated Machine Overhand Row

Reps: 10, 10, 10

Weights: 100lbs

Cable Standing Pullover

Reps: 15, 15, 15

Weights: 45lbs

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)