Upper body

Workout

Rowing Machine

Equipment: Full Gym, Machine

Rowing Machine

3 Sets

15 Reps

1 Rest

Lever Front Pulldown

Equipment: Full Gym, Machine

Lever Front Pulldown

Lat Pulldown

Equipment: Cable, Full Gym

Lat Pulldown

Seated Cable Row

Equipment: Cable, Full Gym

Seated Cable Row

Barbell Bent Over Row

Equipment: Barbell, Full Gym

Barbell Bent Over Row

Cable Straight Arm Pulldown

Equipment: Cable, Full Gym

Cable Straight Arm Pulldown

Dumbbell Row

Equipment: Dumbbells, Full Gym

Dumbbell Row

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

Bent Over Dumbbell Row

Dumbbell Bent Over Reverse Grip Row

Equipment: Dumbbells, Full Gym

Dumbbell Bent Over Reverse Grip Row

Reverse Lat-Pulldown

Equipment: Cable, Full Gym

Reverse Lat-Pulldown

Romanian Deadlift

Equipment: Barbell, Full Gym

Romanian Deadlift

Standing Reach Up Back rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

Standing Reach Up Back rotation Stretch

Across Chest Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

Across Chest Shoulder Stretch

Incline Reverse Grip Dumbbell Row

Equipment: Dumbbells, Full Gym

Incline Reverse Grip Dumbbell Row

Seated Cable Rope Row

Equipment: Cable, Full Gym

Seated Cable Rope Row

Kettlebell Bent Over Row

Equipment: Full Gym, Kettlebell

Kettlebell Bent Over Row

Foam Roller Back Stretch

Equipment: Foam Roller, Full Gym

Foam Roller Back Stretch

Band Seated Row

Equipment: Full Gym, Resistance Band

Band Seated Row

Battle Rope

Equipment: Full Gym

Battle Rope

One Arm Medicine Ball Slam

Equipment: Exercise Ball, Full Gym

One Arm Medicine Ball Slam

Dragon Flag

Equipment: Bench, Full Gym, NO EQUIPMENT

Ab Coaster Machine

Equipment: Full Gym, Machine

Ab Coaster Machine

Standing Cable Crunch

Equipment: Cable, Full Gym

Standing Cable Crunch

Seated Bench Leg Pull-in

Equipment: Bench, Full Gym, NO EQUIPMENT

Seated Bench Leg Pull-in

Cross Body Mountain Climber

Equipment: Full Gym, NO EQUIPMENT

Cross Body Mountain Climber

T-Cross Sit-up

Equipment: Full Gym, NO EQUIPMENT

T-Cross Sit-up

Heel Touch

Equipment: Full Gym, NO EQUIPMENT

Heel Touch

Standing Rotation

Equipment: Full Gym, NO EQUIPMENT

Standing Rotation

Crunch With Leg Raise

Equipment: Full Gym, NO EQUIPMENT

Crunch With Leg Raise

Dumbbell Side Bend

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

Dumbbell Side Bend

Weighted Sit-ups

Equipment: Full Gym, NO EQUIPMENT

Weighted Sit-ups

Stability Ball Knee Tuck

Equipment: Exercise Ball, Full Gym

Stability Ball Knee Tuck

Seated Barbell Twist

Equipment: Barbell, Full Gym

Seated Barbell Twist

Kettlebell Swings

Equipment: Full Gym, Kettlebell

Kettlebell Swings

Full Crunch Machine

Equipment: Full Gym, Machine

Full Crunch Machine

Stability Ball V-Up

Equipment: Exercise Ball, Full Gym

Stability Ball V-Up

Seated Crunch Machine

Equipment: Full Gym, Machine

Seated Crunch Machine

Seated Flutter Kick

Equipment: Bench, Full Gym

Seated Flutter Kick

Plank

Equipment: Full Gym, NO EQUIPMENT

Plank

Half Wipers

Equipment: Full Gym, NO EQUIPMENT

Half Wipers

Side Plank Knee to Elbow

Equipment: Full Gym, NO EQUIPMENT

Side Plank Knee to Elbow

Barbell Bent Over Row

Equipment: Barbell, Full Gym

Barbell Bent Over Row

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