Back Workout - The FDFS Method

Location: local_Gym
Intensity: high
Type: Weight/Resistance Training

Targeting Body Parts

• Back

• Shoulders

Equipments Required

• Adjustable Cable Machine

• Cable Row Machine

• Barbell

• Landmine Bar Attachment
  Description: Place barebell into slot. Make sure landmine is attached to something or weighed down properly.

• V-Bar Double Grip Attachment

• Lat Pull Down Cable Machine

• Cable Cross Machine

• Flat Bench

• V-Bar

• Smith Machine

• Lat Pull Down Bar

• Dumbbell

• Pec Deck Fly Machine

Exercises

Exercise title: Smith Machine Bent Over Row

• Sets: 1
• Reps: 10

Exercise title: Cable Lat Pull Down with V-Bar

• Sets: 1
• Reps: 10

Exercise title: Landmine Bent Over Row with V-Bar Grip

• Sets: 1
• Reps: 10

Exercise title: Cable Upright Row

• Sets: 1
• Reps: 10

Exercise title: Cable Seated Row with V-Bar

• Sets: 1
• Reps: 10

Exercise title: Dumbbell Seated Lateral Raise (Flat Bench)

• Sets: 1
• Reps: 10

Exercise title: Seated Reverse Fly (Rear Delt Pec Deck FLy)

• Sets: 1
• Reps: 10

Interval

• Interval: 1 minutes 0 seconds