Dals Workout
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Week 1

Sets Reps

Deadlifts

4 6-8

T-Bar Rows

4 6-8

Seated Rows

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