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Day 3-Back/Forearms/Cardio (Wednesday) : Workout Plan

The workout plan focuses on back, forearms, and cardio. For back, there are 5 exercises including bent over barbell rows and pull downs, done with drop sets and supersets. Forearms are targeted with 3 wrist curl variations. Cardio is 15 minutes of HIIT with intervals of medium pace and sprinting.

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Koushik Pal
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103 views2 pages

Day 3-Back/Forearms/Cardio (Wednesday) : Workout Plan

The workout plan focuses on back, forearms, and cardio. For back, there are 5 exercises including bent over barbell rows and pull downs, done with drop sets and supersets. Forearms are targeted with 3 wrist curl variations. Cardio is 15 minutes of HIIT with intervals of medium pace and sprinting.

Uploaded by

Koushik Pal
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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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

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