Friday -pull-

Workout

Dumbbell Curl

Equipment: Dumbbells, Full Gym

Dumbbell Curl

5 Sets

15kg Rest

Lat Pulldown

Equipment: Cable, Full Gym

Lat Pulldown

5 Sets

50kg Rest

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

Dumbbell Shrug

5 Sets

22kg Rest

Rear Delt Fly Machine

Equipment: Full Gym, Machine

Rear Delt Fly Machine

Dumbbell Rear Delt Row

Equipment: Dumbbells, Full Gym

Dumbbell Rear Delt Row

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Thursday -push-Tuesday -pull-