The Ultimate Back Workout

twice a week, resting at least 3 days between sessions. Perform exercises 1,2, and 5 as straight sets, completing all sets of each excersize before moving on. Do exercises 3a and 3b and excersizes 4a and 4b as alternating sets. That is do 1 set of 3a, rest for 1 to 2 min, do 1 set of 3b and rest again. Repeat until you've done all sets of both excersizes. Use the same procedure for 4a and 4b.

Exercises

Set 1: 2 round

Thoracic Rotation

20 ripetizioni

Rest

1 minuto

Set 2: 3 round

Rack Pull

6 ripetizioni

Rest

2 minuti

Set 3: 6 round

Dumbbell Bench Press

8 ripetizioni

Rest

1 minuto

Two Part Dumbell Rows

8 ripetizioni

Rest

1 minuto

Set 4: 6 round

Alternating Dumbbell Shoulder Press

8 ripetizioni

Rest

1 minuto

Pullup Hold

20 secondi

Rest

1 minuto

Set 5: 2 round

Cable Diagonal Raise

10 ripetizioni

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