Tuesday / Thursday

Exercise 1

Seated Cable Rope Row

Equipment: Cable, Full Gym

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3 Sets

6-10 Reps

3min Rest

Exercise 2

Close Grip Lat-Pulldown

Equipment: Cable, Full Gym

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3 Sets

6-10 Reps

3min Rest

Exercise 3

Plate Loaded Seated Row

Equipment: Full Gym, Machine

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4 Sets

8-12 Reps

3min Rest

Exercise 4

Lever High Row

Equipment: Full Gym, Machine

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3 Sets

6-10 Reps

3min Rest

Exercise 5

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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3 Sets

6-10 Reps

3min Rest

Exercise 6

Full Range Of Motion Lat Pulldown

Equipment: Cable, Full Gym

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4 Sets

10-15 Reps

3min Rest

Exercise 7

Lever Triceps Dip

Equipment: Full Gym, Machine

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3 Sets

8-12 Reps

3min Rest

Exercise 8

Cross Cable Face Pull

Equipment: Cable, Full Gym

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3 Sets

10-15 Reps

3min Rest

Exercise 9

Triceps Dips

Equipment: Full Gym, Machine, NO EQUIPMENT

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3 Sets

8-12 Reps

3min Rest

Seated Cable Rope Row

Close Grip Lat-Pulldown

Plate Loaded Seated Row

Lever High Row

Dumbbell Shoulder Press

Full Range Of Motion Lat Pulldown

Lever Triceps Dip

Cross Cable Face Pull

Triceps Dips

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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