Back, Traps, and Forearm Strength Session

The workout

1. 1
   

   Barbell Bent Over Row

   Back / Wing · Erector Spinae · Full Body

   Sets4 Reps8, 8, 10, 10 Rest45-60 sec
2. 2
   

   Deadlift

   Hip · Leg · Back / Wing

   Sets4 Reps8, 8, 10, 10 Rest45-60 sec
3. 3
   

   Seated Cable Row

   Back / Wing

   Sets4 Reps10, 10, 12, 12 Rest45-60 sec
4. 4
   

   Pull-Up

   Back / Wing · Calisthenic

   Sets3 Reps10, 10, 10 Rest45-60 sec
6. 5
   

   Dumbbell Shrug

   Trapezius

   Sets5 Reps10, 10, 10, 10, 10 Rest45-60 sec
7. 6
   

   Behind The Back Barbell Wrist Curl

   Forearm

   Sets4 Reps12, 12, 12, 12 Rest45-60 sec
8. 7
   

   Reverse Wrist Curl

   Forearm

   Sets4 Reps12, 12, 12 Rest45 sec