3 Day Gym Routine Back Focus

Legs- Pull

5 Sets 6-8

Wide Leg Deadlift

Smith Lunges (each leg)

4 Sets 15

Narrow Squats (1 second pause at bottom)

Superset With

 Curtsy Lunges

3 sets 12

Leg Extension (Squeeze at top)
Superset With

Hamstring Curl

Burnouts 3 Rounds 25 on each (Start Heavy and drop as needed)

Cable RDL

Good mornings BB

Swing Lunges (each leg) BB

3 Sets 30

Calf Raises (10 straight, 10 in, 10 out)

UPPER - Mainly Back

5 Sets 6-8

Deadlifts

1 Arm Row

4 Sets 15

Cable Prone Fly (squeeze)

Superset With

Reverse Grip Wide Lat Pull down (squeeze at bottom)

3 sets 12

Bicep Curl Pulley (count to 3 way down)
Superset With

Tricep Kickback cable

3 sets 12

Underhand cross body Front Raises
Superset With

Straight Arm Push down

5 Sets 8-10

Back Extension

Press Ups

Burnouts 3 Rounds 25  on each  (Start Heavy and drop as needed)

Arnold Press (start heavy and drop weight)

NG Lat Pull down

Y/I Raises

Lower- Push

5 Sets 6-8

BB Squats

1 Leg push down

4 Sets 15

Lunges BB

Superset With

 Sumo Squat

3 sets 12

Adductor
Superset With

Abductor

Burnouts 3 Rounds 25  on each  (Start Heavy and drop as needed)

Cable Squats

Cable Pull Through

Weighted Ball Jump Squats

3 Sets as many as poss

Press ups hands in kettlebells so get big range and you get lower. on Knees is fine