3. Build your Back
General
Beginner
Barbell
Plan Details
The 3. Build your Back routine by b0ngg0 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Routine 1
Est. 20 min
3 exercises
Chin-Up with Knee Raise
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 15,12,10,8,6 Reps
Barbell Bent-Over Row
4 Sets x 15,12,10,8 Reps
Tue
Routine 2
Est. 23 min
4 exercises
Barbell Clean
4 Sets x 15,12,10,8 Reps
Cable Seated Row
4 Sets x 15,12,10,8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,12,10,8 Reps
Barbell Shrug
4 Sets x 15,12,10,8 Reps
Wed
Routine 3
Est. 30 min
5 exercises
Chin-Up with Knee Raise
5 Sets x 5 Reps
Cable V Bar Pulldown
4 Sets x 15,12,10,8 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 15,12,10,8 Reps
T Bar Row
4 Sets x 15,12,10,8 Reps
Dumbbell Shoulder Shrug
4 Sets x 15,12,10,8 Reps
Thu
Routine 4
Est. 29 min
5 exercises
Barbell Deadlift
4 Sets x 15,12,10,8 Reps
Dumbbell One-Arm Row
4 Sets x 15,12,10,8 Reps
Cable Seated Row
4 Sets x 15,12,10,8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,12,10,8 Reps
Barbell Shrug
4 Sets x 15,12,10,8 Reps
Fri
Routine 5
Est. 18 min
3 exercises
Barbell Clean
4 Sets x 15,12,10,8 Reps
Barbell Deadlift
4 Sets x 15,12,10,8 Reps
Kettlebell One-Arm Snatch
4 Sets x 15,12,10,8 Reps
