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Exercises

Set 1: 1 round
Set Up 125 Pound Seated Bach Pull
20 seconds
Seated Back Pull Upstairs Machine
Seated Back Pull Upstairs Machine
12 reps
Rest
Rest
1 minute
Seated Back Pull Upstairs Machine
Seated Back Pull Upstairs Machine
10 reps
Rest
Rest
1 minute
Seated Back Pull Upstairs Machine
Seated Back Pull Upstairs Machine
8 reps
Rest
Rest
1 minute
Seated Back Pull Upstairs Machine
Seated Back Pull Upstairs Machine
6 reps
Rest
Rest
1 minute

Set 2: 1 round
Set Up 125 Pound On Lat Pull
15 seconds
Lat Pull Down To The Front
Lat Pull Down To The Front
12 reps
Rest
Rest
1 minute
Lat Pull Down To The Front
Lat Pull Down To The Front
10 reps
Rest
Rest
1 minute
Lat Pull Down To The Front
Lat Pull Down To The Front
8 reps
Rest
Rest
1 minute
Lat Pull Down To The Front
Lat Pull Down To The Front
6 reps
Rest
Rest
1 minute

Set 3: 1 round
Set Up 150 Pounds On Back Extension Machine
20 seconds
Bck Extension Machine
Bck Extension Machine
12 reps
Rest
Rest
1 minute
Bck Extension Machine
Bck Extension Machine
10 reps
Rest
Rest
1 minute
Bck Extension Machine
Bck Extension Machine
8 reps
Rest
Rest
1 minute
Bck Extension Machine
Bck Extension Machine
6 reps
Rest
Rest
1 minute

Set 4: 1 round
Set Up 120 Pounds On The Seated Cable Row
20 seconds
Rest
Rest
1 minute
Seated Back Cable Row
Seated Back Cable Row
12 reps
Rest
Rest
1 minute
Seated Back Cable Row
Seated Back Cable Row
10 reps
Rest
Rest
1 minute
Seated Back Cable Row
Seated Back Cable Row
8 reps
Rest
Rest
1 minute
Seated Back Cable Row
Seated Back Cable Row
6 reps

Set 5: 1 round
Set Up 190 Pounds On Leg Press
20 seconds
Leg Press Machine
Leg Press Machine
12 reps
Rest
Rest
1 minute
Leg Press Machine
Leg Press Machine
10 reps
Rest
Rest
1 minute
Leg Press Machine
Leg Press Machine
8 reps
Rest
Rest
1 minute
Leg Press Machine
Leg Press Machine
6 reps
Rest
Rest
1 minute

Set 6: 1 round
Set Up 110 Pounds On Leg Extension
20 seconds
Rest
Rest
1 minute
Leg Extension
Leg Extension
12 reps
Rest
Rest
1 minute
Leg Extension
Leg Extension
10 reps
Rest
Rest
1 minute
Leg Extension
Leg Extension
8 reps
Rest
Rest
1 minute
Leg Extension
Leg Extension
6 reps
Rest
Rest
1 minute

Set 7: 1 round
Set Up 70 Pound son The Seated Leg Curl
20 seconds
Rest
Rest
1 minute
Seated Leg Curl
Seated Leg Curl
12 reps
Rest
Rest
1 minute
Seated Leg Curl
Seated Leg Curl
10 reps
Rest
Rest
1 minute
Seated Leg Curl
Seated Leg Curl
8 reps
Rest
Rest
1 minute
Seated Leg Curl
Seated Leg Curl
6 reps
Rest
Rest
1 minute

Set 8: 1 round
Set Up 210 On Calf Press
20 seconds
Rest
Rest
1 minute
Calf Raise
Calf Raise
12 reps
Rest
Rest
1 minute
Calf Raise
Calf Raise
10 reps
Rest
Rest
1 minute
Calf Raise
Calf Raise
8 reps
Rest
Rest
1 minute
Calf Raise
Calf Raise
6 reps
Rest
Rest
1 minute

Set 9: 1 round
Set Up 30 Pounds On Side Lateral Rise
20 seconds
Side Lateral Raise
Side Lateral Raise
12 reps
Rest
Rest
1 minute
Side Lateral Raise
Side Lateral Raise
10 reps
Rest
Rest
1 minute
Side Lateral Raise
Side Lateral Raise
8 reps
Rest
Rest
1 minute
Side Lateral Raise
Side Lateral Raise
6 reps
Rest
Rest
1 minute

Set 10: 1 round
Set Up 20 Pounds On Front Lateral Raise
15 seconds
Front Lateral Raise
Front Lateral Raise
12 reps
Rest
Rest
1 minute
Front Lateral Raise
Front Lateral Raise
10 reps
Rest
Rest
1 minute
Front Lateral Raise
Front Lateral Raise
8 reps
Rest
Rest
1 minute
Front Lateral Raise
Front Lateral Raise
6 reps
Rest
Rest
1 minute

Set 11: 1 round
Set Up 60 Pounds On Shoulder Shrugs
15 seconds
Rest
Rest
1 minute
Dumbell Shoulder Shrug
Dumbell Shoulder Shrug
12 reps
Rest
Rest
1 minute
Dumbell Shoulder Shrug
Dumbell Shoulder Shrug
10 reps
Rest
Rest
1 minute
Dumbell Shoulder Shrug
Dumbell Shoulder Shrug
8 reps
Rest
Rest
1 minute
Dumbell Shoulder Shrug
Dumbell Shoulder Shrug
6 reps
Rest
Rest
1 minute

Set 12: 1 round
Moderate Rowing
Moderate Rowing
25 minutes
Rest
Rest
1 minute
Step Machine
Step Machine
25 minutes
Rest
Rest
1 minute


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