Type A Light

Location

Y-Club

Lower back

Month C

Exercises

Group Exercise Repetitions (kg)
Back (Latissimus Dorsi) Cable pulldown 10 x 52
Hamstrings (Isolated) Lever single leg seated leg curl 10 x 2 x 30
Back (General) Cable seated row -
Hip (Abductors) Cable hip abduction 12 x 2 x 9
Deltoid (Lateral) Barbell upright row 12 x 36
Biceps Brachii Dumbbell biceps curl 12 x 2 x 12
Hip Flexors Vertical leg raise 12 x Body
Trapezius Barbell shrug 8 x 2 x 20
Abdominal Push situp -
Obliques Incline twisting situp -
Brachialis (Aux) Barbell preacher curl 9 x 30