Lat Pulldowns – 3 sets x 8-12 reps

• Go for wide grip for lat focus.

Bent-Over Barbell Rows – 4 sets x 8-10 reps

• Keep your back straight, squeeze your core (abs)  and row the barbell to your lower ribs.

 

 

Seated Cable Rows – 3 sets x 10-12 reps

• Pull the cable handle toward your torso while keeping your back straight.

 

Face Pulls – 3 sets x 12-15 reps

• Use a rope attachment on a cable machine to target the rear delts and upper traps.

 

Hanging Leg Raises – 3 sets x 12-15 reps

• Keep legs straight and raise them up, and raise it up  straight or bend the knees to engage the lower abs.

Russian Twists (With or Without Weight) – 3 sets x 20 reps (10 each side)

• Sit slightly reclined and twist your torso while holding a weight or bodyweight.

Plank (With Variations) – 3 sets x 30-60 sec

• Try standard planks, side planks, or weighted planks for core endurance.