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251K Lincoln Road

Waitakere 0610

22B Cavendish Drive

Manukau 2104

4 Aranui Road

Auckland 1060

1 Wagener Place

Auckland 1025

Back Smasher Workout

Back Smasher!

 

Superset: 5 Sets

  • Weighted Pull-Ups: Until Failure (Using 25-45lbs)
  • 1-Arm Dumbell Rows: 30 Reps (Maintain Good Form)

(Weighted Pull Up) 

Circuit: 5 Sets

  • V-Bar Pull-Downs: 8 Reps (Heavy Reps)
  • Chin-Ups: 8 Reps (Weighted Reps)
  • Wide-Grip Pull-Downs: 8 Reps (Heavy Reps)
  • V-Bar Pull-Downs: 8 Reps (Rep Hold Method)
  • Chin-Ups: 8 Reps (Rep Hold Method)
  • Wide-Grip Pull-Downs: 8 Reps (Rep Hold Method)

 

(V-Bar Pulldowns)

Superset: 3 Sets

  • Seated Rows: 20 Reps
  • T-Bar Rows: 15 Reps

 

(Seated Rows)

Core: 4 Sets

  • Back Extensions: 40 Reps
  • Toes-To-Bar: 10 Reps

(Back Extensions)

 

 

 

 

 

- Supplements.co.nz

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