Quest board

Trainer routine: 3 sets of 12 on every lift, three days a week.

Back · 9 exercises

Face pull

Rear delts, upper back

3 × 12

Shrugs

Traps

3 × 12

Pull-over

Chest + lats

3 × 12

T-bar row

Mid-back, lats

3 × 12

Front lat pulldown

Lats

3 × 12

Power rack chin-up

Lats, biceps

3 × 12

V-bar row

Mid-back / lats

3 × 12

Single-arm low row

Lats + mid-back

3 × 12

Hyperextension

Lower back, glutes, hamstrings

3 × 12