4-Day Training Program For Lean Muscle Mass

Day 3 – Back

Exercise No. 1 (Pullups) – do 3 sets of this exercise with minimum 8 repetitions in the series as a warm-up before doing other complex exercises for the back.

pullups

Exercise No. 2 (Barbell Row) – do 3 sets of this exercise with 8 repetitions in the series. If you can, use more weight.

Barbell Row A

Exercise No. 3 (Seated Cable Row) – do 3 sets of this exercise with 8 repetitions in the series.

Seated Cable Row

Exercise No. 4 (One-Arm Dumbbell Row) – do 3 sets of 10 repetitions in series for each hand separately.

One-Arm Dumbbell Row

Exercise No. 5 (Dead lifting) – do 3 sets of 6-8 reps minimum in the series.

deadlift-lovers

A rest day

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