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Description

Bodybuilding.com. Chad Hollmer


Exercises

Set 1: 3 rounds
Pull-ups
Pull-ups
10 reps
Dumbbell Pull-over on a Ball
Dumbbell Pull-over on a Ball
10 reps
Rest
Rest
1 minute

Set 2: 3 rounds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
12 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Seated Underhand pulldown
12 reps
Rest
Rest
1 minute

Set 4: 3 rounds
Seated Cable Row
12 reps
Rest
Rest
1 minute

Set 5: 3 rounds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
10 reps
Single Arm Upright Raise
10 reps
Rest
Rest
1 minute

Set 6: 3 rounds
Alternating Dumbbell Front Raise
12 reps
Rest
Rest
1 minute

Set 7: 3 rounds
Standing Arnold Press
12 reps
Rest
Rest
1 minute


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