9 exercises to strengthen the back, shoulders and arms
Goal
With this 9 exercises we will strengthen our back, shoulders and arms. Don't forget to do 15 minutes of stretching.
Pull ups
3 sets
10 reps
1 min rest
Bent over barbell row
3 sets
12 reps
1 min rest
Forearm Plank
3 sets
45 sec
30 sec rest
DUMBBELL ROW ON FLAT BENCH
3 sets
10 reps
1 min rest
INVERTED PULL UPS PRONATED GRIP
3 sets
12 reps
1 min rest
Back extensions
3 sets
15 reps
45 sec rest
Seated row machine
3 sets
12 reps
1 min rest
Wide-bar pull down
3 sets
15 reps
1 min rest
Machine shoulder press
3 sets
12 reps
1 min rest