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3. Build your Back

b0ngg0

Oct 5th 2018

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3. Build your Back

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5 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Monday
Tuesday
Wednesday
Thursday
Friday

Routine 1 3 exercises, 19 mins

	Chin-Up	5x5,5,5,5,5 reps	rest: 60s
	Barbell Deadlift	5x15,12,10,8,6 reps	rest: 60s
	Barbell Bent-Over Row	4x15,12,10,8 reps	rest: 60s

Routine 2 4 exercises, 23 mins

	Barbell Clean	4x15,12,10,8 reps	rest: 60s
	Cable Seated Row	4x15,12,10,8 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	4x15,12,10,8 reps	rest: 60s
	Barbell Shrug	4x15,12,10,8 reps	rest: 60s

Routine 3 5 exercises, 30 mins

	Chin-Up	5x5,5,5,5,5 reps	rest: 60s
	Cable V Bar Pulldown	4x15,12,10,8 reps	rest: 60s
	Cable Rear Pulldown (Wide Grip)	4x15,12,10,8 reps	rest: 60s
	T Bar Row	4x15,12,10,8 reps	rest: 60s
	Dumbbell Shoulder Shrug	4x15,12,10,8 reps	rest: 60s

Routine 4 5 exercises, 29 mins

	Barbell Deadlift	4x15,12,10,8 reps	rest: 60s
	Dumbbell One-Arm Row	4x15,12,10,8 reps	rest: 60s
	Cable Seated Row	4x15,12,10,8 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	4x15,12,10,8 reps	rest: 60s
	Barbell Shrug	4x15,12,10,8 reps	rest: 60s

Routine 5 3 exercises, 17 mins

	Barbell Clean	4x15,12,10,8 reps	rest: 60s
	Barbell Deadlift	4x15,12,10,8 reps	rest: 60s
	Kettlebell One-Arm Snatch	4x15,12,10,8 reps	rest: 60s

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