# @christianjdyer on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DNokAgNtBsE
- **Gondola URL:** https://gondola.cc/posts/33629162-christianjdyer-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/f972854486.jpg
- **Posted:** 2025-08-21T22:30:01.000+00:00
- **Account Owner:** 𝗖𝗵𝗿𝗶𝘀𝘁𝗶𝗮𝗻 𝗗𝘆𝗲𝗿 (@christianjdyer) — https://gondola.cc/christianjdyer

## Caption

Back day essentials ⬇️

Day 1: Horizontal Pull - 2 exercises 3-5 sets each 6-12 reps
Think barbell rows. DB rows. Dual cable rows

Day 2: Vertical Pull - 2 exercises 3-5 sets each 8-15 reps 
Pull ups. Chin ups. Lat pull downs. Close grip pull downs. Kneeling cable rows. 

Day 3: Hyrbid (volume) 2-3 exercises of any back movement 
Go for drop sets. Sets till failure. Less weight higher reps. 

#backday #backdayworkout #pullworkout #fitness

## Stats

- **Views:** 1,070
- **Likes:** 3
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## Tags

backdayworkout, backday, pullworkout, fitness

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