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Exercises

Set 1: 1 round
Cable Lat Pull Down
10 reps
Rest
Rest
10 seconds
Cable Lat Pull Down
10 reps
Rest
Rest
10 seconds
Cable Lat Pull Down
10 reps
Rest
Rest
2 minutes
Pull-ups
Pull-ups
5 reps
Rest
Rest
30 seconds
Pull-ups
Pull-ups
5 reps
Rest
Rest
30 seconds
Pull-ups
Pull-ups
5 reps
Rest
Rest
2 minutes

Set 2: 1 round
Cable Lat Pull Down
10 reps
Rest
Rest
30 seconds
Cable Lat Pull Down
10 reps
Rest
Rest
30 seconds
Cable Lat Pull Down
10 reps
Rest
Rest
30 seconds
Cable Lat Pull Down
10 reps
Rest
Rest
2 minutes

Set 3: 1 round
Seated Cable Row
12 reps
Rest
Rest
30 seconds
Seated Cable Row
12 reps
Rest
Rest
30 seconds
Seated Cable Row
12 reps
Rest
Rest
30 seconds
Seated Cable Row
12 reps
Rest
Rest
2 minutes

Set 4: 1 round
One Arm Dumbbell Row
15 reps
Rest
Rest
30 seconds
One Arm Dumbbell Row
15 reps
Rest
Rest
30 seconds
One Arm Dumbbell Row
15 reps
Rest
Rest
2 minutes

Set 5: 1 round
High Pulley Cable Face Pull
15 reps
Rest
Rest
30 seconds
High Pulley Cable Face Pull
15 reps
Rest
Rest
30 seconds
High Pulley Cable Face Pull
15 reps
Rest
Rest
2 minutes

Set 6: 1 round
Wide Grip Seated Cable Rows
12 reps
Rest
Rest
30 seconds
Wide Grip Seated Cable Rows
12 reps
Rest
Rest
30 seconds
Wide Grip Seated Cable Rows
12 reps
Rest
Rest
30 seconds
Wide Grip Seated Cable Rows
12 reps
Rest
Rest
2 minutes

Set 7: 1 round
Inclined Bench High Cable Lat Pull Overs
15 reps
Rest
Rest
30 seconds
Inclined Bench High Cable Lat Pull Overs
15 reps
Rest
Rest
30 seconds
Inclined Bench High Cable Lat Pull Overs
15 reps
Rest
Rest
2 minutes


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