Test

Workout

Cable Rear Pulldown

Equipment: Cable

Cable Rear Pulldown

3 Sets

7 Reps

45 Rest

Lat Pulldown

Equipment: Cable, Full Gym

Lat Pulldown

Barbell Bent Over Row

Equipment: Barbell, Full Gym

Barbell Bent Over Row

Reverse Lat-Pulldown

Equipment: Cable, Full Gym

Reverse Lat-Pulldown

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

Bent Over Dumbbell Row

Deadlift

Equipment: Barbell, Full Gym

Deadlift

Romanian Deadlift

Equipment: Barbell, Full Gym

Romanian Deadlift

Dumbbell Romanian Deadlift

Equipment: Dumbbells, Full Gym

Dumbbell Romanian Deadlift

Barbell Pullover

Equipment: Barbell, Full Gym

Barbell Pullover

Close Grip Lat-Pulldown

Equipment: Cable, Full Gym

Close Grip Lat-Pulldown

Cable Seated Pullover

Equipment: Cable, Full Gym

Cable Seated Pullover

Lever Cable Rear Pulldown

Equipment: Full Gym, Machine

Lever Cable Rear Pulldown

Dumbbell Curl

Equipment: Dumbbells, Full Gym

Dumbbell Curl

Barbell Curl

Equipment: Barbell, Full Gym

Barbell Curl

Hammer Curl

Equipment: Dumbbells, Full Gym

Hammer Curl

Calf Raise

Equipment: Dumbbells, Full Gym

Calf Raise

Bench Press

Equipment: Barbell, Bench, Full Gym

Bench Press

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Pullover

Incline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

Incline Barbell Bench Press

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Fly

Incline Dumbbell Fly

Equipment: Dumbbells, Full Gym

Incline Dumbbell Fly

Incline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

Incline Barbell Bench Press

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

Bent Over Dumbbell Row

Deadlift

Equipment: Barbell, Full Gym

Deadlift

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

Dumbbell Wrist Curl

Barbell Bent Over Row

Equipment: Barbell, Full Gym

Barbell Bent Over Row

One Arm Dumbbell Snatch

Equipment: Dumbbells, Full Gym

One Arm Dumbbell Snatch

Dumbbell Iron Cross

Equipment: Dumbbells, Full Gym

Dumbbell Iron Cross

Barbell Squat

Equipment: Barbell, Full Gym

Barbell Squat

Plie Dumbbell Squat

Equipment: Dumbbells, Full Gym

Plie Dumbbell Squat

Dumbbell Goblet Squat

Equipment: Dumbbells, Full Gym

Dumbbell Goblet Squat

Dumbbell Goblet Squat

Equipment: Dumbbells, Full Gym

Dumbbell Goblet Squat

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Dumbbell Lateral Raise

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

Dumbbell Shoulder Press

45 Degree Incline Row

Equipment: Dumbbells, Full Gym

45 Degree Incline Row

Standing Close Grip Military Press

Equipment: Barbell

Standing Close Grip Military Press

Barbell Military Press (Overhead press)

Equipment: Barbell, Full Gym

Barbell Military Press (Overhead press)

Alternating Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

Alternating Dumbbell Front Raise

Arnold Press

Equipment: Dumbbells, Full Gym

Arnold Press

Bent Arm Lateral Raise

Equipment: Dumbbells, Full Gym

Bent Arm Lateral Raise

Dumbbell Upright Row

Equipment: Dumbbells, Full Gym

Dumbbell Upright Row

Ez Bar Upright Row

Equipment: Barbell, Full Gym

Ez Bar Upright Row

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

Dumbbell Shrug

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

Dumbbell Kickback

Push-down

Equipment: Cable, Full Gym

Push-down

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

Seated Dumbbell Triceps Extension

Dumbbell Skull Crusher

Equipment: Dumbbells, Full Gym

Dumbbell Skull Crusher

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