Back and Wing Workout

The workout

1. 1
   

   Pull-Up

   Back / Wing · Calisthenic

   Sets3 Reps8, 8, 8 Rest60 sec
2. 2
   

   Lever T-Bar Row

   Back / Wing

   Sets4 Reps10, 10, 10, 10 Rest60 sec
3. 3
   

   Seated Cable Row

   Back / Wing

   Sets4 Reps10, 10, 10, 10 Rest45 sec
4. 4
   

   Cable Straight Arm Pulldown

   Back / Wing

   Sets4 Reps10, 10, 10, 10 Rest60 sec
6. 5
   

   Cable Crossover Lat Pulldown

   Back / Wing

   Sets3 Reps12, 12, 12, 12 Rest30 sec
7. 6
   

   Hyperextension

   Erector Spinae

   Sets4 Reps10, 10, 10, 10 Rest60 sec
8. 7
   

   Leg Raise

   Abs

   Sets3 Reps12, 12, 12 Rest45 sec
9. 8
   

   Sit-ups

   Abs

   Sets3 Reps12, 12, 12 Rest45 sec
10. 9
    

    Bicycle Crunch

    Abs · Cardio

    Sets3 Reps8, 10, 12 Rest30 sec