DAY 3- BACK/FOREARMS/CARDIO
(WEDNESDAY)
WORKOUT PLAN
BACK
 EXERCISE 1- Bend over barbell rows 3 sets of 6-8 reps + drop set of 8-10 reps on last set.
 EXERCISE 2 Bend over close grip rows 3 sets of 6-8 reps + drop set of 8-10 reps on last set.
 EXERCISE 3- Reverse grip lat pull down(Supinated) 3 sets of 8-10 reps Superset with V handle lat
pull down 8-10.
 EXERCISE 4- Wide grip pullups 3 sets of 8-10 reps superset with SEATED neutral grip wide cable
rows 8-10 reps.
 EXERCISE 5- Traps rear Delts pull 3 sets of 10-12 reps superset with Straight arm lat push down
10-12 reps
FOREARMS
 EXERCISE 1- Barbell Wrist curls (Palm up) 3 sets of 12-15 reps.
 EXERCISE 2- Reverse Barbell Wrist curls 3 sets of 12-15 reps.
 EXERCISE 3- Standing pronated grip Barbell bicep curls 10-12 reps -Each side (Wrist downwards
& Wrist upwards).
CARDIO
 15 mins of HIIT cardio- 3 min medium pace and 1 min sprint, REPAET 4 TIMES