first day

Workout

Lever Front Pulldown

Equipment: Full Gym, Machine

Lever Front Pulldown

12 Sets

4 Reps

30-60 Rest

Lat Pulldown

Equipment: Cable, Full Gym

Lat Pulldown

12 Sets

4 Reps

30-60 Rest

Seated Cable Row

Equipment: Cable, Full Gym

Seated Cable Row

12 Sets

4 Reps

30-60 Rest

Close Grip Cable Row

Equipment: Cable, Full Gym

Close Grip Cable Row

12 Sets

4 Reps

30-60 Rest

Rope Straight Arm Pulldown

Equipment: Cable, Full Gym

Rope Straight Arm Pulldown

12 Sets

4 Reps

30-60 Rest

Banded Overhead Triceps Extension

Equipment: Full Gym, Gymstick, Resistance Band

Banded Overhead Triceps Extension

12 Sets

4 Reps

30-60 Rest

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

Seated Dumbbell Triceps Extension

12 Sets

4 Reps

30-60 Rest

Push-down

Equipment: Cable, Full Gym

Push-down

12 Sets

4 Reps

30-60 Rest

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