Lisarte Back Strenghtening
General
Beginner
Machine strength
Plan Details
The Lisarte Back Strenghtening routine by ph4nt0ma5ter is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
create overall mass to support back problem. Go to your own level .
Routine detail
Mon
Back & Core
Est. 66 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable One-Arm Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Stability Ball Back Extension with Hands Behind Head
4 Sets x 20 Reps
Side Bridge
4 Sets
Wed
Chest & Core
Est. 64 min
7 exercises
Rowing
1 Set
Barbell Reverse Bench Press (Wide Grip)
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Standing Curl
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Superman
4 Sets
Fri
Legs & Back
Est. 65 min
7 exercises
Smith Machine Squat
4 Sets x 12 Reps
Machine Single-Leg Curl
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Arnold Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Plank
4 Sets
Sun
Wing Chu
Est. 32 min
5 exercises
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Side Bridge
3 Sets
Handstand Push-Up
3 Sets x 8 Reps
Crow
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
