Upper

Workout

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Bench Press

10+10+9 Reps

22.5 kg Rest

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

Pull-Up

8+5+2 Reps

Smith Machine Shoulder Press

Equipment: Full Gym, Machine

Smith Machine Shoulder Press

3 Sets

10 Reps

11.25 kg Rest

Seated Cable Row

Equipment: Cable, Full Gym

Seated Cable Row

10+6+6 Reps

50 kg Rest

Seated Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Seated Dumbbell Lateral Raise

8+8+4 Reps

7.5 kg Rest

Cable Curl

Equipment: Cable, Full Gym

Cable Curl

3 Sets

12 Reps

32 kg Rest

Rope Pushdown

Equipment: Cable, Full Gym

Rope Pushdown

6+2+6 Reps

32 kg - Super Set Rest

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