WOD : SATURDAY

BACK WORKOUT

WARM-UP

 ~ Elliptical Cross Trainer - ( 15 minute)

MAIN WORKOUT (BACK)

(ADVANCED)

~ Lat Pulldown - 3 x 12 reps

~ Dumbbell Row - 3 x 10-12 reps

~ Rear Delt - 2 x 15 reps

~ DeadLift - 2 x 12 reps

~ Plank 4 x 1 minute

~ Crunches 2 x 30s

(BEGINNER)

~ Pull-Up - 2 x to failure

~ Wide Grip Row Machine - 3 x 12 reps

~ Close Grip Row - 3 x 12 reps

~ Low Row Machine - 3 x 10 reps

~ Push-up - 3 x to failure