Type A Hard

Location

Y-club.

Lower back

Month A

Exercises

Group Exercise Repetitions (kg)
Back (Latissimus Dorsi) Cable pulldown 11 x 61
Hamstrings (Isolated) Lever single leg seated leg curl 12 x 2 x 30
Back (General) Dumbbell bent-over row 12 x 2 x 18
Hip (Abductors) Cable hip abduction 12 x 2 x 5
Deltoid (Lateral) Lever lateral raise 12 x 64
Biceps Brachii Barbell curl 10 x 27.5
Hip Flexors Vertical leg raise 12 x body
Trapezius Barbell shrug 6 x 2 x 24
Brachialis (Aux) Dumbbell concentration curl 6 x 2 x 14
Calf Lever calf press 12 x 50