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Exercises

Set 1: 3 rounds
Pull-Ups
Pull-Ups
8 reps
Rest
Rest
45 seconds

Set 2: 3 rounds
Barbell Bent-Over Rows
Barbell Bent-Over Rows
8 reps
Rest
Rest
1 min 30 secs

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

Set 4: 3 rounds
Cable Lat Pull Down
12 reps
Rest
Rest
1 minute

Set 5: 3 rounds
Barbell Shrug
Barbell Shrug
10 reps
Rest
Rest
45 seconds

Set 6: 3 rounds
Back Extensions (With Plate)
12 reps
Rest
Rest
45 seconds

Set 7: 3 rounds
Close Grip Bench Press
6 reps
Rest
Rest
1 minute

Set 8: 3 rounds
Bench Dips
Bench Dips
12 reps
Rest
Rest
1 minute

Set 9: 3 rounds
Tricep Pushdowns
12 reps
Rest
Rest
1 minute

Set 10: 3 rounds
Barbell Bicep Curls
Barbell Bicep Curls
12 reps
Rest
Rest
1 minute

Set 11: 3 rounds
Dumbbell Alternate Bicep Curls (Each Arms)
12 reps
Rest
Rest
45 seconds

Set 12: 3 rounds
Biceps Cable Curls
12 reps
Rest
Rest
45 seconds

Set 13: 5 rounds
PALMS-DOWN WRIST CURL OVER A BENCH
25 reps
Rest
Rest
45 seconds


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