IntermediateFull Body
Full Body Strength
10 Weeks4x / week2 workouts / week
Compound lifts and accessory work to build total-body strength and improve body composition. Two alternating days target the back & arms and shoulders respectively.
Back & Arms Day
Back & Arms
7 exercises
4 locked
1. Lat Pulldown
4 sets
10–12
2. Seated Cable Rows
4 sets
10–12
3. Cable Straight Arm Pulldown
Keep arms straight, hinge at shoulder
4 sets
12–15
4. Roman Chair Back Extension
4 sets
12–15
5. T-Bar Row with Handle
4 sets
10–12
6. Barbell Row
4 sets
8–10
7. One Arm Dumbbell Row
3 sets
10–12 each
10 Weeks
Duration
4x / week
Frequency
3 / 7
Free exercises