I like to combine these three workout together because you can target muscles as secondary before you actually work them out. When doing back workouts you are also working your biceps and with a good posture your abs too. I have prepared workout sets for you so you can just follow them step by step. Remember to always have your back straight on any workout even abs. Stay focused and never always to look up and straight when doing back workouts. Never exceed these recommended sets as you may need the energy for the next workout.
BACK
Wide grip lat-pull down 4 sets 8-10 reps
one arm dumbbell row 4 sets 12-15 reps
Bend over two arm long barrel row 4 sets 10 reps
Lat machines 4 sets 10 reps
Pull up machines 15 reps
BICEPS
Dumbbell curl 3 sets 15 reps
long barrel curl 3 sets 15 reps
cable curls 3 sets 12 reps
ABS
sit-ups 3 sets 30 reps
medicine ball sit-ups 3 sets 20 reps
leg raises 3 sets 30 reps
jcbutay 