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Exercises

Set 1: 1 round
Rowing
Rowing
5 minutes

Set 2: 2 rounds
Back extension
Back extension
8 reps
Rest
Rest
30 seconds

Set 3: 3 rounds
Pull-Ups
Pull-Ups
8 reps
Rest
Rest
1 min 30 secs

Set 4: 5 rounds
Lat Pulldown
Lat Pulldown
8 reps
Rest
Rest
1 min 30 secs

Set 5: 3 rounds
Bent Over Barbell Row
Bent Over Barbell Row
8 reps
Rest
Rest
2 minutes

Set 6: 3 rounds
Seated Row
Seated Row
8 reps
Rest
Rest
1 min 30 secs

Set 7: 3 rounds
Rack Pull
Rack Pull
8 reps
Rest
Rest
1 min 30 secs

Set 8: 4 rounds
Trap-Bar Shrugs
8 reps
Rest
Rest
1 min 30 secs

Set 9: 3 rounds
Face Pull
Face Pull
10 reps
Horizontal Band Pull-Aparts
Horizontal Band Pull-Aparts
10 reps
Rest
Rest
1 minute

Set 10: 3 rounds
EZ Curl Bar
EZ Curl Bar
8 reps
Biceps - Dumbbell Biceps Curl Seated (Hammer Grip)
Biceps - Dumbbell Biceps Curl Seated (Hammer Grip)
8 reps
Rest
Rest
1 min 30 secs

Set 11: 3 rounds
Cable Biceps Curl
Cable Biceps Curl
8 reps
Rest
Rest
1 minute


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