Back gains ⬇️ Mondays: horizontal pull day 2-3 exercises 3-5 sets of 8-12 reps • single/double hand cable rows • barbell rows • db rows • t bar rows Wednesday: vertical pull day 2-3 exercises 3-5 sets of 8-12 reps • chin/pull ups • lat pull down • close grip pull downs • kneeling single arm cable pull down Friday: hybrid 1-2 exercises 2-3 sets 10-15 reps (volume) • upright db rows • neutral grip pull downs • reverse chin ups • pendalay rows • any machine #backday #backdayworkout #fit #fitness #gym #gymlife #backgains #gymtip #fitnessadvice