A1
Notes:Neutral Grip Pull Up
Use a resistance band Perform 5 sets of 8/8/6/6/4 Tempo 3010 Rest 2 minutes
- 5 Sets
B1
Notes:Chest Supported Machine Row
Perform 3 sets of 6-8 reps Tempo 2011 Rest 2 minutes
- 3 Sets
C1
Notes:Seated High Cable Row
Perform 3 sets of 10-12 reps Tempo 2011 Rest 60 sec
- 3 Sets
Superset
C2
Notes:Prone Neutral Grip Y Raise
Perform 3 sets of 10-12 reps Tempo 2011 Rest 2 minutes
- 3 Sets
D1
Notes:Seated Cable Bicep Curl
Perform 2 sets of 10-12 reps Tempo 2011 Rest 30 seconds
- 2 Sets
Superset
D2
Notes:Swiss Ball Knee Tuck
Perform 2 sets of 10-12 reps Rest 60 seconds
- 2 Sets