W3/D1 P3 - Back & Abs

Aim to really squeeze and feel the muscle during this week. Full focus on the target area. WORKOUT: Strength training 🕒 65-75 mins -Landmine row 3 x 15-20 -Wide lat pulldown 3 x 15-20 -One arm dumbbell row 3 x 15-20 (each side) -Straight arm pulldowns 3 x 15-20 -Back extensions 3 x 15-20 *Rest 60 seconds between sets -Crunches 3 x 30 -Reverse crunches 3 x 20 -Russian twists 3 x 20 (each side) *Rest 30 seconds between sets EQUIPMENT REQUIRED: Barbell, pull-down machine, dumbbell, cable machine, hyperextension bench, yoga mat