Back Program

Chin-ups

3 sets of 12-10-8 reps

Extend your arms and take a wide, overhand grip on a chinning bar

lat pulldowns

3 sets of 12-10-8 reps

Sit facing the machine and wedge your knees under the restraint pad provided.

take a very wide overhand grip on the bar

Seated rows

3 sets of 12-10-8 reps

Sit facing the machine.place your feet against the foot stops and lean toward the pulley

Bent rows

4 sets of 10-10-8-8 reps

Stand with your knees slightly flexed. bend your torso at an angle 45 degrees, keeping your back straight. Take an overhand grip on the bar with your hands more than shoulder-width apart and your arms dangling straight down from your shoulders