** Muscle & Fitness - Back and Legs exercise

 

BACK
mass gaining routine
bentover bb row             5    12.10.8.6.6
bb dead lift                    4    10.8.8.6
Pulldown to Front           3    8.8.10
Seated Cable Row          3    8.10.10
Good Morning                2   10.10

 

muscle-defineing routine
T-Bar Row                     4   12.10.10.8
Pull-Up                         3   10 or Failure
One-Arm db Row           3   10.10.12
Straight-Arm Pressdown 3   15.15.15
Back Extension             2  25.25

 

 

Legs
mass gaining routine
bb Squat                 5    12.10.8.6.6
hack Squat             4     6.6.8.10
Romanian Dead lift   3    10.10.8
leg extension          3     8.10.10
lying leg curl            2    10.12
standing calf raise   3    15.12.12

muscle defining routine
smith-machine Squat    4    12.10.10.8
leg press                      3    10-12.12.15
bb Lunge                      3    12.12.12
seated Leg curl             3    15.15.15
leg press calf raise        3    20.15.12
seated calf raise            2   15.15