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

Day 9 : Back and Abs

Equipment Yes

Exercise 1

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

Exercise 2

Barbell Bent-Over Row You'll need: Barbell How to
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4 sets
10, 8, 6, 4 reps
60-90 sec rest

Exercise 3

Front Pulldown How to
Front Pulldown thumbnail
4 sets
10, 8, 6, 4 reps
60-90 sec rest

Exercise 4

Close-Grip Pulldown You'll need: Lat Pulldown Bar How to
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4 sets
10, 8, 6, 4 reps
60-90 sec rest

Exercise 5

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
3 sets
8, 6, 4 reps
60-90 sec rest

Exercise 6

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