Type A Hard

Location

Home.

Lower back

Month A

Exercises

Group Exercise Repetitions (kg)
Back (Latissimus Dorsi) Cable pulldown 8 x 61
Hamstrings (Isolated) Lever single leg seated leg curl 10 x 2 x 36
Back (General) Dumbbell bent-over row 6 x 2 x 18
Hip (Abductors) Cable hip abduction Injury
Deltoid (Lateral) Lever lateral raise 12 x 57
Biceps Brachii Barbell curl 12 x 25
Hip Flexors Vertical leg raise 12 x body
Trapezius Barbell shrug 8 x 2 x 24
Brachialis (Aux) Dumbbell concentration curl 12 x 2 x 10
Calf Lever calf press 12 x 40