HIGH INTENSITY FULL BACK WORKOUT EXPLAINED IN HINDI | 7 DAYS OUT FROM VEGAS SHOW | QUEST FOR OLYMPIA
Video
Description
FULL WORKOUT:
Wide Grip Lat Pulldown
2-3 Warm up sets 15-20 reps
2 Working sets 12-15 reps
45-50 seconds rest
Reverse Grip Front Pulldown
2 Warm up sets 15-20 reps
1 Working set 12 reps
1 Triple Drop set
(Hit failure at 10-12 reps, then drop the weight by 30-40%, hit failure at 10-12 reps again and then drop the weight again and do reps until full failure)
60 seconds rest
Machine Low Row
2 Warm up sets 15-20 reps
1 Working set 12 reps
1 Set with Heavy Alternate Single Arm Row Superset with Both Arms (10-12 reps then to failure)
60 seconds rest
T-Bar Row
2 Warm up sets 15-20 reps
1 Working set 12 reps
1 Triple Drop set (all sets to failure, 10-15 reps)
60 seconds rest
Superset 1:
Single Arm Cable Row
Single Arm Lat Pulldown
3 Working Sets 15 reps with each arm
30-45 seconds rest
Superset 2:
Machine Pullover
Weighted Hyperextension
3 Working Sets 15-18 reps with
30-45 seconds rest
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