# @christianjdyer on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DNPGN5UOP59
- **Gondola URL:** https://gondola.cc/posts/33251385-christianjdyer-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/154c2a26e6.jpg
- **Posted:** 2025-08-12T01:12:00.000+00:00
- **Account Owner:** 𝗖𝗵𝗿𝗶𝘀𝘁𝗶𝗮𝗻 𝗗𝘆𝗲𝗿 (@christianjdyer) — https://gondola.cc/christianjdyer

## Caption

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

## Stats

- **Views:** 165
- **Likes:** 10
- **Shares:** 0
- **Comments:** 0

## Tags

backdayworkout, gymtip, backday, fit, gym, fitness, gymlife, fitnessadvice, backgains

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