Workout Plans
Spring Strength Training Program thumbnail

Day 39 : Back, Biceps, Abs

Duration 45 min.
Exercises 10
Equipment Yes

Exercise 1

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
10 sets
6-12 reps
-- rest

Exercise 2

Decline Bench Situp
exercise image placeholder
10 sets
6-12 reps
-- rest

Exercise 3A

Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
Lat Pulldown thumbnail
5 sets
6-12 reps
-- rest

Exercise 3B

Underhand-Grip Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar, Bench How to
Underhand-Grip Lat Pulldown thumbnail
5 sets
6-12 reps
-- rest

Exercise 4

Russian Twist You'll need: Weight Plates How to
Russian Twist thumbnail
5 sets
6-12 reps
-- rest

Exercise 5

Seated Cable Row You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Seated Cable Row thumbnail
3 sets
6-12 reps
-- rest

Exercise 6

Bent-Elbow Plank
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3 sets
6-12 reps
-- rest

Exercise 7

Standing Curl with Back Flat Against Wall
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4 sets
6-12 reps
-- rest

Exercise 8

Incline Reverse Dumbbell Flye
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4 sets
6-12 reps
-- rest

Exercise 9

One-Arm Concentration Curls You'll need: Dumbbells How to
One-Arm Concentration Curls thumbnail
8 sets
6-12 reps
-- rest
4 sets each
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