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Exercises

Set 1: 2 rounds
ISO Machine Pull Down
ISO Machine Pull Down
8 reps
Rest As Needed
1 min 30 secs

Set 2: 3 rounds
Seated Row
Seated Row
12 reps
Rest As Needed
1 minute

Set 3: 1 round
Transition
Transition
30 seconds

Set 4: 4 rounds
Standing Lateral Row
Standing Lateral Row
Reps until failure
Rest As Needed
1 min 30 secs

Set 5: 1 round
Transition
Transition
30 seconds

Set 6: 4 rounds
Neutral Grip Pull-Ups
Neutral Grip Pull-Ups
Reps until failure
V Bar Lat Pulldown
V Bar Lat Pulldown
12 reps
Rest As Needed
1 minute

Set 7: 5 rounds
Rope straight arm Pull downs
Rope straight arm Pull downs
12 reps
Seated Row
Seated Row
Reps until failure
Rest As Needed
30 seconds
CM Incline Bench Row
CM Incline Bench Row
10 reps
Rest As Needed
1 min 30 secs

Set 8: 1 round
Transition
Transition
1 minute

Set 9: 3 rounds
Bent-Arm Dumbbell Pullover
Bent-Arm Dumbbell Pullover
10 reps
Rest
Rest
45 seconds

Set 10: 1 round
Transition
Transition
1 minute

Set 11: 6 rounds
Barbell Curls
Barbell Curls
8 reps
Rest
Rest
1 min 30 secs

Set 12: 6 rounds
Seated Dumbbell Curl
Seated Dumbbell Curl
25 reps
Rest As Needed
30 seconds

Set 13: 1 round
Transition
Transition
1 minute

Set 14: 3 rounds
Crossbody Hammer Curl
Crossbody Hammer Curl
10 reps
Rest
Rest
45 seconds

Set 15: 3 rounds
Hyperextentions (Back Extentions)
Hyperextentions (Back Extentions)
12 reps
Rest
Rest
45 seconds


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