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Exercises

Set 1: 3 rounds
Pull-Ups
Pull-Ups
Reps until failure
Rest
Rest
1 min 30 secs

Set 2: 1 round
Rest
Rest
1 min 30 secs

Set 3: 3 rounds
Seated Cable Row
12 reps
Rest
Rest
1 min 30 secs

Set 4: 1 round
Rest
Rest
1 min 30 secs

Set 5: 3 rounds
Barbell Bent-Over Rows
Barbell Bent-Over Rows
12 reps
Rest
Rest
1 min 15 secs

Set 6: 1 round
Rest
Rest
1 min 30 secs

Set 7: 3 rounds
Cable Lat Pull Down
12 reps
Rest
Rest
1 min 30 secs

Set 8: 1 round
Rest
Rest
1 min 30 secs

Set 9: 3 rounds
Weights: Moderate
Effort: Moderate
STANDING CABLE PULLOVER
12 reps
Rest
Rest
1 min 30 secs

Set 10: 1 round
Rest
Rest
1 min 30 secs

Set 11: 4 rounds
Weights: Moderate
Effort: Moderate
LOW BACK EXTENSION
12 reps
Rest
Rest
1 min 30 secs

Set 12: 1 round
Rest
Rest
1 min 30 secs

Set 13: 4 rounds
Barbell Shrugs
Weights: Heavy
Barbell Shrugs
12 reps
Rest
Rest
1 min 30 secs


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