First day – upper

Workout

Close Grip Cable Row

Equipment: Cable, Full Gym

Close Grip Cable Row

3 Sets

8-12 Reps

Lat Pulldown

Equipment: Cable, Full Gym

Lat Pulldown

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

Dumbbell Shoulder Press

Seated Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Seated Dumbbell Lateral Raise

Seated Biceps Curl

Equipment: Dumbbells, Full Gym

Seated Biceps Curl

Rope Pushdown

Equipment: Cable, Full Gym

Rope Pushdown

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