Back Zapper

Back Workout
Back Workout

UPPER BACK

  • LAT PULLDOWNS (4 sets of 15,12,10,8,6 reps)
  • PULLUPS (4 sets of 15,12,10,8 reps)
  • REVERSE GRIP LAT PULLDOWNS (4 sets of 16,12,10,6 reps)

MIDDLE BACK

  • T-BAR ROWS (4 sets of 15,12,10,8,6 reps)
  • SEATED CABLE ROWS (4 sets of 15,12,10,8,6 reps)
  • HAMMER STRENGTH HIGH ROW (4 sets of 15,12,10,8,6 reps)

LOWER BACK

SUPERSET x 3 sets

  1. HYPEREXTENSIONS (3 sets of 20,15,10 reps)
  2. DEADLIFTS (3 sets of 15,12,10 reps)

TRAPS

SUPERSET x 3 sets

  1. BARBELL SHRUGS (4 sets of 16,12,10,5 reps)
  2. DUMBBELL SHRUGS (4 sets of 16,12,10,5 reps)

UPPER ABS

SUPERSET x 3 sets

  1. MACHINE CRUNCHES (3 sets of 25,20,20 reps)
  2. CABLE CRUNCHES (3 sets of 20,20,20 reps)
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