Workout Plans
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PAVEL YTHJALL / M+F Magazine
PAVEL YTHJALL / M+F Magazine

Day 16 : Back and Abs

Equipment Yes

Exercise 1

Band-Assisted Chinup You'll need: Pullup Bar, Resistance Band How to
Band-Assisted Chinup thumbnail
1 sets
20 reps
60-90 sec rest

Exercise 2

Front Pulldown How to
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3 sets
10, 8, 6 reps
60-90 sec rest

Exercise 3

Two-arm Row
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3 sets
10, 8, 6 reps
60-90 sec rest

Exercise 4

Close-Grip Pulldown You'll need: Lat Pulldown Bar How to
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3 sets
10, 8, 6 reps
60-90 sec rest

Exercise 5

Low Pulley Row
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3 sets
10, 8, 6 reps
60-90 sec rest

Exercise 6

Dumbbell Shrug You'll need: Dumbbells How to
Dumbbell Shrug thumbnail
3 sets
10 reps
60-90 sec rest

Exercise 7

Hyperextension
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3 sets
15 reps
60-90 sec rest

Exercise 8

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
2 sets
20 reps
60-90 sec rest

Exercise 9

Cable Crunch You'll need: Adjustable Cable Machine, Rope Attachment How to
Cable Crunch thumbnail
3 sets
20 reps
60-90 sec rest
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