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Exercises

Set 1: 1 round
Pull-Ups
Pull-Ups
Reps until failure
Close Grip Lat Pull Down
15 reps
Dumbbell Upright Rows
Dumbbell Upright Rows
15 reps
Seated Cable Row
20 reps
Step-Ups
Step-Ups
20 reps
Rest
Rest
1 minute

Set 2: 1 round
Pull-Ups
Pull-Ups
Reps until failure
Close Grip Lat Pull Down
12 reps
Dumbbell Upright Rows
Dumbbell Upright Rows
12 reps
Seated Cable Row
20 reps
Step-Ups
Step-Ups
20 reps
Rest
Rest
1 minute

Set 3: 1 round
Pull-Ups
Pull-Ups
Reps until failure
Close Grip Lat Pull Down
10 reps
Dumbbell Upright Rows
Dumbbell Upright Rows
10 reps
Seated Cable Row
20 reps
Step-Ups
Step-Ups
20 reps
Rest
Rest
1 minute

Set 4: 1 round
Pull-Ups
Pull-Ups
Reps until failure
Close Grip Lat Pull Down
8 reps
Dumbbell Upright Rows
Dumbbell Upright Rows
8 reps
Seated Cable Row
20 reps
Step-Ups
Step-Ups
20 reps

Set 5: 1 round
Cable Lat Pull Down
30 reps
Rest
Rest
1 minute

Set 6: 1 round
Bicep Curls
Bicep Curls
15 reps
Barbell Bicep Curls
Barbell Bicep Curls
15 reps
Rest
Rest
1 minute

Set 7: 1 round
Bicep Curls
Bicep Curls
12 reps
Barbell Bicep Curls
Barbell Bicep Curls
12 reps
Rest
Rest
1 minute

Set 8: 1 round
Bicep Curls
Bicep Curls
10 reps
Barbell Bicep Curls
Barbell Bicep Curls
10 reps
Rest
Rest
1 minute
Barbell Bicep Curls
Barbell Bicep Curls
30 reps

Set 9: 1 round
Hammer Curls
Hammer Curls
15 reps
Hammer Curls
Hammer Curls
12 reps
Hammer Curls
Hammer Curls
10 reps
Rest
Rest
1 minute
Hammer Curls
Hammer Curls
10 reps
Hammer Curls
Hammer Curls
12 reps
Hammer Curls
Hammer Curls
15 reps
Rest
Rest
1 minute

Set 10: 3 rounds
Knee Hugs
Knee Hugs
15 reps
Oblique Crunches
Oblique Crunches
30 reps
Rest
Rest
30 seconds


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