Gym Workout Tracker

Your 5-day workout routine

Day 4: Back & Biceps

Back and bicep exercises

Day 4: Back & Biceps

  • Lat pulldown (wide grip): 4 sets x 10-12 reps Lat pulldown wide grip

  • Lat pulldown (close grip): 3 sets x 10-12 reps Lat pulldown close grip

  • Seated cable row: 4 sets x 10-12 reps Seated cable row

  • Machine row (if available): 3 sets x 12 reps Machine row

  • Straight arm pulldown: 3 sets x 12-15 reps Straight arm pulldown

  • Cable bicep curl: 4 sets x 12 reps Cable bicep curl

  • Preacher curl machine: 3 sets x 12 reps Preacher curl

  • Hammer curl (cable with rope): 3 sets x 12 reps Hammer curl

  • Reverse curl (cable): 3 sets x 12 reps Reverse curl