Thursday – Back – Workout Plan 1

Normal Set

One Arm Cable Pull Down

3 sets 20 reps 70% 1RM

Normal Set

One Arm Dumbbell Bent Over Row

4 sets 12 reps 90% 1RM

Normal Set

T-Bar Row

4 sets 15 reps 80% 1RM

Normal Set

Rack Pull

4 sets 12 reps 90% 1RM

Drop set

Dumbbell Pullover

3 sets 2 drops 20 reps 70% 1RM

Normal Set

Shoulder and Back Stretch

2 sets 20 reps