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Back & Abs: Machines & Pull-up Bar

A 4-week back and abs program: 3 workouts a week (Mon/Wed/Fri), 12 workouts. Pull-ups, lat pulldowns and seated cable rows, rear-delt machine, back extensions and hanging ab work. 5 exercises, 3–4 sets; +1 rep every week.

Open workouts

Available without signing up (first 2 days of the plan).

Day 1

5 exercises · 16 sets

Неделя 1, Пн — Спина A

  • Lat Pulldown to Front
    Back
    • 30 kg × 10 reps
    • 30 kg × 10 reps
    • 30 kg × 10 reps
    • 30 kg × 10 reps
  • Pull-Ups
    Back
    • 8 reps
    • 8 reps
    • 8 reps
  • Seated Cable Row (Close Grip, to Chest)
    Back
    • 35 kg × 10 reps
    • 35 kg × 10 reps
    • 35 kg × 10 reps
  • Hyperextension
    Back
    • 12 reps
    • 12 reps
    • 12 reps
  • Hanging Leg Raise
    Abs
    • 10 reps
    • 10 reps
    • 10 reps

Locked: 11 workouts

Sign up to unlock the full plan and apply it to your calendar.

Day 35 exercises · 16 sets
  • Pull-Ups — Back
  • Lat Pulldown Behind the Neck — Back
  • Seated Reverse Pec Deck Fly (Rear Delts) — Shoulders
  • Standing Cable Biceps Curl — Arms
  • Hanging Knee Raise — Abs
Day 55 exercises · 16 sets
  • Seated Cable Row (Close Grip, to Chest) — Back
  • Pull-Ups — Back
  • Lat Pulldown to Front — Back
  • Hyperextension — Back
  • Hanging Leg Raise — Abs
Day 85 exercises · 16 sets
  • Lat Pulldown to Front — Back
  • Pull-Ups — Back
  • Seated Cable Row (Close Grip, to Chest) — Back
  • Hyperextension — Back
  • Hanging Leg Raise — Abs
Day 105 exercises · 16 sets
  • Pull-Ups — Back
  • Lat Pulldown Behind the Neck — Back
  • Seated Reverse Pec Deck Fly (Rear Delts) — Shoulders
  • Standing Cable Biceps Curl — Arms
  • Hanging Knee Raise — Abs
Day 125 exercises · 16 sets
  • Seated Cable Row (Close Grip, to Chest) — Back
  • Pull-Ups — Back
  • Lat Pulldown to Front — Back
  • Hyperextension — Back
  • Hanging Leg Raise — Abs
Day 155 exercises · 16 sets
  • Lat Pulldown to Front — Back
  • Pull-Ups — Back
  • Seated Cable Row (Close Grip, to Chest) — Back
  • Hyperextension — Back
  • Hanging Leg Raise — Abs

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Back & Abs: Machines & Pull-up Bar | Training plans | Workouter