Back

Dumbbell focused

Warm-UpWeightsCardio

Latissimus Pulldown

BackCable

3 × 12

sets × reps

One-Arm Dumbbell Row

BackDumbbell or Kettlebell

3 × 10–12 each

sets × reps

Chest-Supported Dumbbell Row

BackDumbbells

3 × 10–12

sets × reps

Dumbbell Reverse Fly

Rear DeltoidsDumbbells

3 × 12–15

sets × reps

Dumbbell Pullover

Chest & LatissimusDumbbells

3 × 10–12

sets × reps

Cardio