Back and Biceps - Gym Based

Complete the following exercises with 60 seconds of rest between each set.

Be sure to perform a warm up and cool down routine to prevent injury.


1. Wide Grip Lat Pull Down

Sets: 3 Reps: 15

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2. Seated Cable Row

Sets: 3 Reps: 15

Cable-seated-rows-1.png

3. Hyper-extension

Sets: 3 Reps: 15

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4. Lying Leg Raises

Sets: 3 Reps: 20

Leg-raises-1.png

5. Russian Twist

with Medicine Ball or DB

Sets: 3 Reps: 20


6. Boat Pose

Sets: 3 Hold: 20 seconds


7. Plank with DB Row

Sets: 3 Reps: 10 each arm