Overhead Press · Lat Pulldown (Full ROM) · Bench Press (Close-Grip) · Row (One-Arm) · Triceps Extension (Lying) · Bicep Curl · Bicep Curl (Reverse Grip) · Neck Extension
Created by
Unknown
Overhead Press - Barbell
4 sets × 8 reps, 8 reps, 8 reps, 8 reps
Lat Pulldown (Full ROM) - Cable
3 sets × 10 reps, 10 reps, 10 reps
Bench Press (Close-Grip) - Barbell
3 sets × 10 reps, 10 reps, 10 reps
Row (One-Arm) - Dumbbell
3 sets × 12 reps, 12 reps, 12 reps
Triceps Extension (Lying) - Dumbbell
3 sets × 15 reps, 15 reps, 15 reps
Bicep Curl - Barbell
3 sets × 15 reps, 15 reps, 15 reps
Bicep Curl (Reverse Grip) - Barbell
3 sets × 15 reps, 15 reps, 15 reps
Neck Extension - Plate
3 sets × 20 reps, 20 reps, 20 reps