Exercise 1 Straight Arm Lat Pulldown Equipment: Cable Pulley View Details 4 Sets 15 Reps 30" Rest This exercise is for warming up.
Exercise 3 Barbell Bent Over Row Equipment: Barbell View Details 3 Sets 14, 12, 10 Reps 90" Rest After completing the last set, immediately perform a drop set by reducing the weight by 50%.
Exercise 4 Reverse Grip Lat Pull Down Equipment: Machine View Details 4 Sets 12, 10, 10, 8 Reps 90" Rest After each completed set, increase the weight.
Exercise 5 One-Arm Bent-Over Dumbbell Row Equipment: Bench, Dumbbells View Details 3 Sets 12, 10, 8 Reps 30" Rest Same weight.
Exercise 6 EZ Bar Curl Equipment: Barbell View Details 4 Sets 14, 12, 10, 8 Reps 60" Rest After each completed set, increase the weight.
Exercise 7 Incline Dumbbell Curl Equipment: Bench, Dumbbells View Details 4 Sets 10 - 12 Reps 30" Rest Same weight.
Exercise 8 Barbell hammer Curl Equipment: Barbell View Details 3 Sets 12, 10, 8 Reps 30" Rest After each completed set, increase the weight.
