DAY 1
SUPERSET BACK WORKOUT
1. Cable Rear Pulldown + Cable Underhand Pulldown – 4 sets with 10 reps each.
2. Barbell Bent Over Row + Cable Seated Row – 4 sets with 10-12 reps in each set
3. Cable Close Grip PullDown + Lever Wide Grip Seated Row – 4 sets with 10-12 reps for each.
You can add here some exercises for the body parts which need more attention or you can do some abs.
DAY 2
SUPERSET BICEPS AND TRICEPS WORKOUT
1. EZ Barbell Biceps Curl + Cable Standing Biceps Curl – 4 sets with 10-12 reps in each set
2. Seated Barbell Curl + Lever Preacher Curl – 4 sets with 10-12 reps in each set
3. Biceps Hammer Dumbell Curls+ Two Arm Cable Curls 3 sets with 10-12 reps in each set
TRICEPS WORKOUT