Great Pro Builder From Quetta, PAKISTAN
Adnan's Back Workout Routine:
-Pull ups 3x12 (1-2 sec hold on top)
-Barbell Bent over Rows 4x10
-Dumbbell
Rows 4x10/side (4010 tempo)
-seated cable rows 4x10 + NOS
-straight arm cable pull downs with ropes 4x10 + NOS
-Pull downs Behind the neck 4x10 + NOS
-Dead lifts 4x10
-seated cable rows 4x10 + NOS
-straight arm cable pull downs with ropes 4x10 + NOS
-Pull downs Behind the neck 4x10 + NOS
-Dead lifts 4x10
Adnan's abs Workout Routine:
-Exercise 1: hanging
knee raises + lower ab iso-tension 3x15 + 10 sec (iso-tension)
-Exercise 2: Crunches + upper ab iso-tension 3x20 + 10 sec (iso-tension)
-Exercise 3: Dumbbell side bends + side abs iso-tension 3x20 + 10 sec (iso-tension)
-Exercise 4: Rope Crunches + inner abs iso-tension 3 sets till failure + 10 sec (iso-tension)
-Exercise 2: Crunches + upper ab iso-tension 3x20 + 10 sec (iso-tension)
-Exercise 3: Dumbbell side bends + side abs iso-tension 3x20 + 10 sec (iso-tension)
-Exercise 4: Rope Crunches + inner abs iso-tension 3 sets till failure + 10 sec (iso-tension)
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