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Exercises

Set 1: 1 round
Row Machine
Row Machine
12 reps
Rest
Rest
30 seconds
Row Machine
Row Machine
10 reps
Rest
Rest
30 seconds
Row Machine
Row Machine
8 reps
Rest
Rest
30 seconds
Row Machine
Row Machine
10 reps
Rest
Rest
30 seconds
Row Machine
Row Machine
12 reps
Rest
Rest
30 seconds

Set 2: 1 round
Lat Pulldown
Lat Pulldown
12 reps
Rest
Rest
30 seconds
Lat Pulldown
Lat Pulldown
10 reps
Rest
Rest
30 seconds
Lat Pulldown
Lat Pulldown
8 reps
Rest
Rest
30 seconds
Lat Pulldown
Lat Pulldown
10 reps
Rest
Rest
30 seconds
Lat Pulldown
Lat Pulldown
12 reps
Rest
Rest
30 seconds

Set 3: 3 rounds
Wide Grip Seated Row
Wide Grip Seated Row
15 reps
Underhand Grip Seated Row
Underhand Grip Seated Row
15 reps
Rest
Rest
45 seconds

Set 4: 1 round
Close Grip Seated Row
Close Grip Seated Row
12 reps
Rest
Rest
30 seconds
Close Grip Seated Row
Close Grip Seated Row
10 reps
Rest
Rest
30 seconds
Close Grip Seated Row
Close Grip Seated Row
8 reps
Rest
Rest
30 seconds
Close Grip Seated Row
Close Grip Seated Row
10 reps
Rest
Rest
30 seconds
Close Grip Seated Row
Close Grip Seated Row
12 reps
Rest
Rest
30 seconds

Set 5: 3 rounds
Low Cable Pull
Low Cable Pull
15 reps
Pronated Low Cable Pull
Pronated Low Cable Pull
15 reps
Low Cable Pull
Low Cable Pull
15 reps
Pronated Low Cable Pull
Pronated Low Cable Pull
15 reps

Set 6: 3 rounds
Bicep Curls
Bicep Curls
15 reps
Hammer Curls
Hammer Curls
15 reps
Bicep Curls
Bicep Curls
15 reps
Hammer Curls
Hammer Curls
15 reps

Set 7: 3 rounds
Assisted Chin Up
Assisted Chin Up
15 reps
Assisted Pull Up
Assisted Pull Up
15 reps
Rest
Rest
45 seconds


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