Upper Body

Exercise 1

Seated Cable Row

Equipment: Cable, Full Gym

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3 Sets

12 Reps

30sec Rest

Exercise 2

Close Grip Cable Row

Equipment: Cable, Full Gym

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3 Sets

12 Reps

30Sec Rest

Exercise 3

Lat Pulldown

Equipment: Cable, Full Gym

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3 Sets

12 Reps

30sec Rest

Exercise 4

Lever Preacher Curl

Equipment: Full Gym, Machine

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3 Sets

12 Reps

30sec Rest

Exercise 5

Lever Biceps Curl

Equipment: Full Gym, Machine

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3 Sets

12 Reps

30sec Rest

Exercise 6

Cable Reverse Grip EZ-bar Biceps Curl

Equipment: Cable, Full Gym

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3 Sets

12 Reps

30sec Rest

Exercise 7

Cable Crossover

Equipment: Cable, Full Gym

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3 Sets

12 Reps

30sec Rest

Exercise 8

Machine Fly

Equipment: Full Gym, Machine

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3 Sets

12 Reps

30sec Rest

Exercise 9

Inner Chest Press Machine

Equipment: Full Gym, Machine

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3 Sets

12 Reps

30sec Rest

Exercise 10

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

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3 Sets

12 Reps

30sec Rest

Exercise 11

Rear Delt Machine Fly

Equipment: Full Gym, Machine

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3 Sets

12 Reps

30sec Rest

Exercise 12

Cable Upright Row

Equipment: Cable, Full Gym

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3 Sets

12 Reps

30sec Rest

Exercise 13

Push-down

Equipment: Cable, Full Gym

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3 Sets

12 Reps

30sec Rest

Exercise 14

Lever Triceps Extension

Equipment: Full Gym, Machine

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3 Sets

12 Reps

30sec Rest

Exercise 15

Rope Pushdown

Equipment: Cable, Full Gym

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3 Sets

12 Reps

30sec Rest

Seated Cable Row

Close Grip Cable Row

Lat Pulldown

Lever Preacher Curl

Lever Biceps Curl

Cable Reverse Grip EZ-bar Biceps Curl

Cable Crossover

Machine Fly

Inner Chest Press Machine

Cable Lateral Raise

Rear Delt Machine Fly

Cable Upright Row

Push-down

Lever Triceps Extension

Rope Pushdown

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