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Workout

Lever Front Pulldown

Equipment: Full Gym, Machine

Lever Front Pulldown

3 Sets

10, 10, 10 Reps

50" Rest

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

Pull-Up

3 Sets

8, 8, 8 Reps

60" Rest

Cable Rear Pulldown

Equipment: Cable

Cable Rear Pulldown

3 Sets

10, 10, 10 Reps

60" Rest

Lat Pulldown

Equipment: Cable, Full Gym

Lat Pulldown

3 Sets

10, 10, 10 Reps

60" Rest

Seated Cable Row

Equipment: Cable, Full Gym

Seated Cable Row

3 Sets

10, 10, 10 Reps

60" Rest

Barbell Bent Over Row

Equipment: Barbell, Full Gym

Barbell Bent Over Row

3 Sets

10, 10, 10 Reps

60" Rest

Cable Straight Arm Pulldown

Equipment: Cable, Full Gym

Cable Straight Arm Pulldown

3 Sets

8, 8, 8 Reps

60" Rest

Lever T-Bar Row

Equipment: Full Gym, Machine

Lever T-Bar Row

3 Sets

8, 8, 8 Reps

60" Rest

Dumbbell Row

Equipment: Dumbbells, Full Gym

Dumbbell Row

3 Sets

10, 10, 10 Reps

50" Rest

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

Bent Over Dumbbell Row

3 Sets

10, 10, 10 Reps

60" Rest

Dumbbell Bent Over Reverse Grip Row

Equipment: Dumbbells, Full Gym

Dumbbell Bent Over Reverse Grip Row

3 Sets

10, 10, 10 Reps

60" Rest

Muscle-Up

Equipment: Full Gym

Muscle-Up

3 Sets

8, 8, 8 Reps

60" Rest

Reverse Grip Barbell Row

Equipment: Barbell, Full Gym

Reverse Grip Barbell Row

3 Sets

8, 8, 8 Reps

60" Rest

Smith Machine Bent Over Row

Equipment: Full Gym, Machine

Smith Machine Bent Over Row

3 Sets

10, 10, 10 Reps

60" Rest

Incline Reverse Grip Dumbbell Row

Equipment: Dumbbells, Full Gym

Incline Reverse Grip Dumbbell Row

3 Sets

10, 10, 10 Reps

60" Rest

Barbell Pullover

Equipment: Barbell, Full Gym

Barbell Pullover

3 Sets

10, 10, 10 Reps

50" Rest

Close Grip Chin Up

Equipment: Full Gym, Machine

Close Grip Chin Up

3 Sets

10, 10, 10 Reps

50" Rest

Cable One Arm Lat Pulldown

Equipment: Cable, Full Gym

Cable One Arm Lat Pulldown

3 Sets

8, 8, 8 Reps

50" Rest

Close Grip Cable Row

Equipment: Cable, Full Gym

Close Grip Cable Row

3 Sets

10, 10, 10 Reps

50" Rest

Rope Straight Arm Pulldown

Equipment: Cable, Full Gym

Rope Straight Arm Pulldown

3 Sets

8, 8, 8 Reps

50" Rest

V-bar Lat Pulldown

Equipment: Cable, Full Gym

V-bar Lat Pulldown

3 Sets

10, 10, 10 Reps

50" Rest

T-Bar Row

Equipment: Barbell, Full Gym, Landmine

T-Bar Row

3 Sets

8, 8, 8 Reps

60" Rest

Upside Down Pull-up

Equipment: Full Gym

Upside Down Pull-up

3 Sets

8, 8, 8 Reps

60" Rest

Brachialis Pull-up

Equipment: Full Gym

Brachialis Pull-up

3 Sets

8, 8, 8 Reps

60" Rest

One Arm Landmine Row

Equipment: Barbell, Full Gym, Landmine

One Arm Landmine Row

3 Sets

8, 8, 8 Reps

60" Rest

Full Range Of Motion Lat Pulldown

Equipment: Cable, Full Gym

Full Range Of Motion Lat Pulldown

3 Sets

10, 10, 10 Reps

60" Rest

Scapula Pull-up

Equipment: Full Gym

Scapula Pull-up

3 Sets

8, 8, 8 Reps

60" Rest

Archer Pull-up

Equipment: Full Gym

Archer Pull-up

3 Sets

8, 8, 8 Reps

60" Rest

Jumping Pull-up

Equipment: Full Gym

Jumping Pull-up

3 Sets

8, 8, 8 Reps

60" Rest

Commando Pull-up

Equipment: Full Gym

Commando Pull-up

3 Sets

8, 8, 8, Reps

60" Rest

Behind The Neck Pull-up

Equipment: Full Gym

Behind The Neck Pull-up

3 Sets

8, 8, 8 Reps

60" Rest

Chin Up Around the Bar

Equipment: Full Gym

Chin Up Around the Bar

3 Sets

8, 8, 8 Reps

60" Rest

Barbell Pendlay Row

Equipment: Barbell, Full Gym

Barbell Pendlay Row

3 Sets

10, 10, 10 Reps

50" Rest

Push-Up to Renegade Row

Equipment: Dumbbells, Full Gym

Push-Up to Renegade Row

3 Sets

10, 10, 10 Reps

60" Rest

Band Assisted Pull-up

Equipment: Full Gym, Resistance Band

Band Assisted Pull-up

3 Sets

8, 8, 8 Reps

60" Rest

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