Seated Row
Mid backBiceps
In your routine
| Day | Equipment | Sets × Reps |
|---|---|---|
| Pull | High / Low Pull · low pull | 3 × 8–12 |
Load targets
Current
27 kg / 60 lb
3-mo target
45 kg / 100 lb
Equipment you'll use
| Day | Equipment | Sets × Reps |
|---|---|---|
| Pull | High / Low Pull · low pull | 3 × 8–12 |
