Dia 3

Exercise 1

Lat Pulldown

Equipment: Cable, Full Gym

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5 Sets

12,12,12,12,12 Reps

90 Rest

Exercise 2

Lever Front Pulldown

Equipment: Full Gym, Machine

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5 Sets

12,12,12,12,12 Reps

90 Rest

Exercise 3

Incline Reverse Grip Dumbbell Row

Equipment: Dumbbells, Full Gym

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5 Sets

12,12,12,12,12 Reps

90 Rest

Exercise 4

Seated Row Machine

Equipment: Full Gym, Machine

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5 Sets

12,12,12,12,12 Reps

90 Rest

Exercise 5

Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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5 Sets

12,12,12,12,12 Reps

90 Rest

Exercise 6

EZ Bar Preacher Curl

Equipment: Barbell, Full Gym

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4 Sets

12,120,120,12 Reps

90 Rest

Exercise 7

Lying High Bench Barbell Curl

Equipment: Barbell, Bench, Full Gym

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4 Sets

12,12,12,12 Reps

90 Rest

Exercise 8

Dumbbell Preacher Hammer (Scott) Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12,12,12,12 Reps

90 Rest

Exercise 9

Lying Cable Reverse Fly

Equipment: Cable, Full Gym

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4 Sets

12,12,12,12 Reps

90 Rest

Exercise 10

Rear Delt Fly Machine

Equipment: Full Gym, Machine

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4 Sets

12,12,12,12 Reps

90 Rest

Exercise 11

Face Pull

Equipment: Cable, Full Gym

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4 Sets

12,12,12,12 Reps

90 Rest

Lat Pulldown

Lever Front Pulldown

Incline Reverse Grip Dumbbell Row

Seated Row Machine

Hyperextension

EZ Bar Preacher Curl

Lying High Bench Barbell Curl

Dumbbell Preacher Hammer (Scott) Curl

Lying Cable Reverse Fly

Rear Delt Fly Machine

Face Pull

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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