Training programs » Three-day split to gain mass
Day 12
Target area: Back, Shoulders
Set 1
4 rounds
8
reps
Bent Over Barbell Row
rest: as much as you need
Set 2
4 rounds
10
reps
Wide-Grip Lat Pulldown
rest: as much as you need
Set 3
4 rounds
12
reps
Underhand Cable Pulldowns
rest: as much as you need
Set 4
3 rounds
10
reps
Seated Dumbbell Press
rest: as much as you need
Set 5
3 rounds
10
reps
Upright Cable Row
rest: as much as you need
Set 6
3 rounds
10
reps
Dumbbell Incline Row
rest: as much as you need
Send