Updated for week: 30-Sept-2019 to 5-Sept-2019
1) Lat Pulldowns (4 sets)
Set 2:12 reps,
Set 3: 10 reps,
Set 4: 8 reps.
2) Chin Ups (4 sets)
Set 2: 15 reps,
Set 3: 15 reps
Set 4: 15 reps
3) Seated Rows with Rope (4 sets)
Set 2:10 reps
Set 3: 8 reps
Set 4: 6 reps (Drop weight and 4 reps more):6 reps
4) Hyper-extensions (4 sets)
Set 1: 15 reps,
Set 2: 15 reps,
Set 3: 12 reps,
Set 4 : 12 reps
5) Deadlifts (4 sets)
Set 2:10 reps,
Set 3: 8 reps,
Set 4 : 6 reps