| Dals Workout | ||
|---|---|---|
| Back Workouts | ||
|
Week 1 |
Sets | Reps |
| 4 | 6-8 | |
| 4 | 6-8 | |
| 3 | 8-10 | |
| Cobras | 3 | 10-15 |
|
Week 2 |
Sets | Reps |
| Bent BB Rows | 4 | 6-8 |
| Seated Rows Wide | 3 | 8-12 |
| Seated Rows High | 3-4 | 8-10 |
| Seated Hammer Rows | 3 | 8-10 |
| Hyperextensions | 3 | 10-15 |
|
Week 3 |
Sets | Reps |
| Stiff-Arm Pulldowns | 4 | 8-10 |
| Bent BB Rows | 3 | 8-10 |
| Parallel Pulldowns | 3 | 8-10 |
| Partial Deadlifts | 4 | 10-12 |
|
Week 4 |
Sets | Reps |
| Bent BB Rows | 4 | 6-8 |
| Seated Rows | 3-4 | 6-8 |
| T-Bar Rows | 3 | 8-12 |
| Rope Pulldowns Rows | 3 | 10-15 |
| Hyperextensions | 3 | 10-15 |
