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Exercises

Set 1: 1 round
Barbell Bent-Over Rows
Barbell Bent-Over Rows
15 reps
Rest
Rest
1 minute
Barbell Bent-Over Rows
Barbell Bent-Over Rows
15 reps
Rest
Rest
1 minute
Barbell Bent-Over Rows
Barbell Bent-Over Rows
15 reps

Set 2: 1 round
Kettlebell Upright Rows
Kettlebell Upright Rows
15 reps
Rest
Rest
1 minute
Kettlebell Upright Rows
Kettlebell Upright Rows
15 reps
Rest
Rest
1 minute
Kettlebell Upright Rows
Kettlebell Upright Rows
15 reps

Set 3: 1 round
Close Grip Lat Pull Down
15 reps
Rest
Rest
1 minute
Close Grip Lat Pull Down
15 reps
Rest
Rest
1 minute
Close Grip Lat Pull Down
1 minute

Set 4: 1 round
Barbell Bicep Curls
Barbell Bicep Curls
15 reps
Rest
Rest
1 minute
Barbell Bicep Curls
Barbell Bicep Curls
15 reps
Rest
Rest
1 minute
Barbell Bicep Curls
Barbell Bicep Curls
15 reps

Set 5: 1 round
Hammer Curls
Hammer Curls
15 reps
Rest
Rest
1 minute
Hammer Curls
Hammer Curls
15 reps
Rest
Rest
1 minute
Hammer Curls
Hammer Curls
15 reps

Set 6: 1 round
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
15 reps
Rest
Rest
1 minute
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
15 reps
Rest
Rest
1 minute
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
15 reps

Set 7: 1 round
Moderate Elliptical
Effort: Moderate
Moderate Elliptical
10 minutes
Rest
Rest
30 seconds
Rowing
Effort: Moderate
Rowing
10 minutes
Rest
Rest
30 seconds
Step-Ups
Step-Ups
10 minutes


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