Friday (Pull)

Exercise 1

Close Grip Chin Up

Equipment: Full Gym, Machine

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3 Sets

8 To 10 Reps

25 Rest

Exercise 2

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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3 Sets

12 Reps

25 Rest

Exercise 3

Lat Pulldown

Equipment: Cable, Full Gym

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3 Sets

10 To 12 Reps

25 Rest

Exercise 4

Seated Cable Row

Equipment: Cable, Full Gym

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3 Sets

10 To 12 Reps

25 Rest

Exercise 5

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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3 Sets

10 To 12 Reps

25 Rest

Exercise 6

Lever Preacher Curl

Equipment: Full Gym, Machine

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3 Sets

10 To 12 Reps

25 Rest

Exercise 7

Hammer Curl

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

25 Rest

Exercise 8

Hammer Curl

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

25 Rest

Exercise 9

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

25 Rest

Exercise 10

Barbell Reverse Wrist Curl

Equipment: Barbell, Full Gym

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3 Sets

12 Reps

25 Rest

Exercise 11

Barbell Reverse Curl

Equipment: Barbell, Full Gym

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3 Sets

10 Reps

25 Rest

Exercise 12

Barbell Reverse Curl

Equipment: Barbell, Full Gym

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3 Sets

10 Reps

25 Rest

Close Grip Chin Up

Barbell Bent Over Row

Lat Pulldown

Seated Cable Row

Dumbbell Curl

Lever Preacher Curl

Hammer Curl

Hammer Curl

Dumbbell Wrist Curl

Barbell Reverse Wrist Curl

Barbell Reverse Curl

Barbell Reverse Curl

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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