Workout Plans
  • Goal: Burn Fat, Get Lean, Build Muscle
  • Skill level: Intermediate
  • Duration: 4 weeks
  • Days per week: 4
Man Doing High Cable Curl in the Gym thumbnail
MRBIG_PHOTOGRAPHY / Getty
MRBIG_PHOTOGRAPHY / Getty

Day 27 : Back & Traps

Exercises 10
Equipment Yes

Exercise 1A

Wide-Grip Barbell Row
exercise image placeholder
2 sets
5 reps
-- rest

Exercise 1B

Reverse-Grip Barbell Row You'll need: Barbell How to
Reverse-Grip Barbell Row thumbnail
2 sets
5 reps
-- rest
*Superset with 2A-2B.

Exercise 2A

Behind-the-Back Smith Machine Shrug You'll need: Smith Machine How to
Behind-the-Back Smith Machine Shrug thumbnail
2 sets
5 reps
-- rest

Exercise 2B

Smith Machine Shrug
exercise image placeholder
2 sets
5 reps
3-4 min rest

Exercise 3A

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

Exercise 3B

Close-Grip Lat Pulldown You'll need: Adjustable Cable Machine, Straight Bar Attachment, Bench How to
Close-Grip Lat Pulldown thumbnail
2 sets
5 reps
-- rest

Exercise 3C

Reverse-Grip Pulldown You'll need: Adjustable Cable Machine, Straight Bar Attachment How to
Reverse-Grip Pulldown thumbnail
2 sets
5 reps
-- rest
*Superset with 4A-4B.

Exercise 4A

Incline Dumbbell Shrug You'll need: Bench, Dumbbells How to
Incline Dumbbell Shrug thumbnail
2 sets
5 reps
-- rest

Exercise 4B

Dumbbell Shrug You'll need: Dumbbells How to
Dumbbell Shrug thumbnail
2 sets
5 reps
3-4 min rest
*Perform seated.
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