Quest board

Trainer routine: 3 sets of 15 on every lift, three days a week.

Back · 9 exercises

Face pull

Rear delts, upper back

3 × 15

Shrugs

Traps

3 × 15

Pull-over

Chest + lats

3 × 15

T-bar row

Mid-back, lats

3 × 15

Front lat pulldown

Lats

3 × 15

Power rack chin-up

Lats, biceps

3 × 15

V-bar row

Mid-back / lats

3 × 15

Single-arm low row

Lats + mid-back

3 × 15

Hyperextension

Lower back, glutes, hamstrings

3 × 15