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Exercises

Set 1: 3 rounds
Seated Row
1 minute
Rest
Rest
30 seconds
Pull-ups
Pull-ups
1 minute
Rest
Rest
30 seconds
Lat Pull Machine
1 minute

Set 2: 1 round
One-Armed Row - Left
45 seconds
Rest
Rest
30 seconds
One Armed Row - Right
45 seconds
Rest
Rest
30 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
1 minute

Set 3: 4 rounds
Barbell Deadlift
Barbell Deadlift
1 minute
Rest
Rest
30 seconds
Back Fly
1 minute
Rest
Rest
30 seconds
Ball Back Extensions
Ball Back Extensions
1 minute

Set 4: 4 rounds
Alternating Bicep Curls
Alternating Bicep Curls
1 minute
Rest
Rest
30 seconds
Hammer Curls
Hammer Curls
1 minute

Set 5: 3 rounds
EZ Bar Curls
1 minute
Rest
Rest
30 seconds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
45 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
45 seconds
Rest
Rest
20 seconds


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