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Exercises

Set 1: 3 rounds
Neutral Grip Pull Ups
Neutral Grip Pull Ups
10 reps
Rest
Rest
1 minute

Set 2: 4 rounds
Weights: Heavy
Cable Lat Pull Down
12 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Weights: Heavy
Close Grip Lat Pull Down
12 reps
Rest
Rest
1 minute

Set 4: 3 rounds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
10 reps
Rest
Rest
1 minute

Set 5: 4 rounds
Weights: Moderate
Seated Cable Row
12 reps
Rest
Rest
45 seconds

Set 6: 3 rounds
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
12 reps
Rest
Rest
45 seconds

Set 7: 4 rounds
Ball Back Extensions
Ball Back Extensions
12 reps
Rest
Rest
45 seconds

Set 8: 3 rounds
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
12 reps
Rest
Rest
45 seconds

Set 9: 3 rounds
Alternating Bicep Curls
Weights: Heavy
Alternating Bicep Curls
20 reps
Rest
Rest
45 seconds

Set 10: 3 rounds
Seated Bicep Curls
Weights: Heavy
Seated Bicep Curls
10 reps
Rest
Rest
45 seconds


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