Workout 3/7

Moderate Duration 12 minutes

Target Areas: Back

Equipment: Strength Machine

Added by Personal Trainer Uncle Heiko S

Chose 1 exercise and a weight, thats between 70 and 80% of your 1 rep max.

Exercises

Set 1: 1 round

Effort: Vigorous

Rowing (Cable)

3 reps

Rest

15 seconds

Effort: Vigorous

Rowing (Cable)

4 reps

Rest

15 seconds

Effort: Vigorous

Rowing (Cable)

5 reps

Rest

15 seconds

Effort: Vigorous

Rowing (Cable)

6 reps

Rest

15 seconds

Effort: Vigorous

Rowing (Cable)

7 reps

Set 2: 1 round

Rest

3 minutes

Set 3: 1 round

Effort: Vigorous

Rowing (Cable)

3 reps

Rest

15 seconds

Effort: Vigorous

Rowing (Cable)

4 reps

Rest

15 seconds

Effort: Vigorous

Rowing (Cable)

5 reps

Rest

15 seconds

Effort: Vigorous

Rowing (Cable)

6 reps

Rest

15 seconds

Effort: Vigorous

Rowing (Cable)

7 reps

Set 4: 1 round

Rest

3 minutes

Set 5: 1 round

Effort: Vigorous

Rowing (Cable)

3 reps

Rest

15 seconds

Effort: Vigorous

Rowing (Cable)

4 reps

Rest

15 seconds

Effort: Vigorous

Rowing (Cable)

5 reps

Rest

15 seconds

Effort: Vigorous

Rowing (Cable)

6 reps

Rest

15 seconds

Effort: Vigorous

Rowing (Cable)

7 reps

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Full Body 1

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Power Systems Strength Equipment