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Exercises

Set 1: 4 rounds
Weights: Heavy
Effort: Maximum
Wide Grip Barbell Rows On Incline Bench
10 reps
Resistance: Heavy
Effort: Maximum
Lat Pull Downs
10 reps
Rest
Rest
1 minute

Set 2: 2 rounds
Chin-Ups
Chin-Ups
Reps until failure
Rest
Rest
1 minute

Set 3: 3 rounds
Seated Cable Rows 1-10 Method
10 reps
Seated Cable Rows 1-10 Method
9 reps
Seated Cable Rows 1-10 Method
8 reps
Seated Cable Rows 1-10 Method
7 reps
Seated Cable Rows 1-10 Method
6 reps
Seated Cable Rows 1-10 Method
5 reps
Seated Cable Rows 1-10 Method
4 reps
Seated Cable Rows 1-10 Method
3 reps
Seated Cable Rows 1-10 Method
2 reps
Seated Cable Rows 1-10 Method
1 rep
Rest
Rest
1 minute

Set 4: 4 rounds
Weights: Heavy
Effort: Maximum
Preacher Curls
10 reps
Hammer Curls
Weights: Heavy
Hammer Curls
10 reps
Rest
Rest
1 minute

Set 5: 1 round
Resistance: Heavy
Effort: Maximum
Cable Curls 1-10 Method
10 reps
Resistance: Heavy
Effort: Maximum
Cable Curls 1-10 Method
9 reps
Cable Curls 1-10 Method
8 reps
Cable Curls 1-10 Method
7 reps
Cable Curls 1-10 Method
6 reps
Cable Curls 1-10 Method
5 reps
Cable Curls 1-10 Method
4 reps
Cable Curls 1-10 Method
3 reps
Cable Curls 1-10 Method
2 reps
Cable Curls 1-10 Method
1 rep
Rest
Rest
1 minute

Set 6: 4 rounds
Weights: Heavy
Effort: Maximum
Spider Curls
10 reps
Rest
Rest
1 minute

Set 7: 4 rounds
Resistance: Heavy
Effort: Maximum
Machine Preacher Curls
Reps until failure
Rest
Rest
1 minute

Set 8: 6 rounds
Barbell Shrugs
Weights: Heavy
Barbell Shrugs
100 reps
Rest
Rest
1 minute

Set 9: 4 rounds
Dumbbell Upright Rows
Weights: Light
Dumbbell Upright Rows
25 reps
Rest
Rest
1 minute

Set 10: 4 rounds
Resistance: Moderate
Effort: Maximum
Machine Side Laterals
30 reps
Rest
Rest
1 minute

Set 11: 4 rounds
Weights: Light
Effort: Maximum
Reverse EZ Bar Front Raises
30 reps
Rest
Rest
1 minute

Set 12: 4 rounds
Resistance: Moderate
Effort: Maximum
One Arm Cable Rear Delt Pull
25 reps
Rest
Rest
1 minute

Set 13: 6 rounds
Weights: Light
Effort: Maximum
Smith Machine Shoulder Press
25 reps
Rest
Rest
1 minute

Set 14: 4 rounds
Resistance: Moderate
Effort: Maximum
Tricep Pushdowns
100 reps
Rest
Rest
1 minute

Set 15: 4 rounds
Weights: Moderate
Effort: Maximum
Lying Down Tricep Dumbbel Rockers
25 reps
Rest
Rest
1 minute

Set 16: 4 rounds
Resistance: Moderate
Effort: Maximum
Overhead Cable Tricep Extensions
25 reps
Rest
Rest
1 minute

Set 17: 4 rounds
Weights: Moderate
Effort: Maximum
Skull Crushers
25 reps
Rest
Rest
1 minute


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