Pull/Pull Back-Biceps-Trapezius Routine 4

Pull/Pull Weight Training Program 4- Back, Biceps & Trapezius
Exercise # of Sets # of Repetitions Weight Load
BACK
Wide Grip Pulldowns* 5 6 to 12 Moderate to Heavy
V Bar Pulldowns 3 10 to 12 Moderate to Heavy
Barbell Bent Over Rows* 5 6 to 10 Moderate to Heavy
Seated Cable Rows 3 10 to 12 Light to Moderate
BICEPS
Standing Barbell Curls* 3 6 to 10 Moderate to Heavy
Cable Preacher Curls 3 10 to 12 Light to Moderate
Incline Dumbbell Curls 3 10 to 12 Moderate to Heavy
Hammer Dumbbell Curls 3 10 to 12 Moderate to Heavy
TRAPEZIUS
Barbell Shrugs* 5 6 to 12 Moderate to Heavy
Barbell Upright Rows 5 10 to 12 Moderate to Heavy
Barbell Shrugs Behind The Back 4 10 to 12 Light to Moderate
Dumbbell Shrugs 4 10 to 12 Moderate to Heavy
Exercise each muscle group once or twice per week. Allow a minimum of 48 hours between workouts for the same muscle group.
* = Can Pyramid

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