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Exercises

Set 1: 8 rounds
Underhand Pulldowns
Underhand Pulldowns
6 reps
Rest
Rest
1 minute

Set 2: 7 rounds
Seated Cable Row.
Seated Cable Row.
25 reps

Set 3: 3 rounds
Cable Bent-over Pullover
Cable Bent-over Pullover
10 reps
Low Cable Row
Low Cable Row
10 reps
Rest
Rest
1 minute

Set 4: 3 rounds
One Arm Lateral Row
Weights: Heavy
One Arm Lateral Row
8 reps
Rest
Rest
1 minute

Set 5: 3 rounds
Weights: Heavy
Wide Lat Pulldown (Facing Away)
8 reps
Rest
Rest
1 minute

Set 6: 2 rounds
Dumbbell Pullover
Dumbbell Pullover
Reps until failure
Rest
Rest
45 seconds

Set 7: 3 rounds
Y T W
Y T W
10 reps
Rest
Rest
45 seconds

Set 8: 1 round
Transition
Transition
1 minute

Set 9: 8 rounds
Barbell Curls
Barbell Curls
8 reps
Rest
Rest
1 min 30 secs

Set 10: 7 rounds
Seated Dumbbell Curl
Seated Dumbbell Curl
25 reps

Set 11: 1 round
Transition
Transition
1 minute

Set 12: 3 rounds
Crossbody Hammer Curl
Crossbody Hammer Curl
10 reps
Rest
Rest
45 seconds

Set 13: 3 rounds
Hyperextentions (Back Extentions)
Hyperextentions (Back Extentions)
12 reps
Rest
Rest
45 seconds


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