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Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Machine Row | 3 sets | 12 reps | 60s | |
2A. Straight-Arm Pulldown | 3 sets | 12 reps | 60s | |
2B. Cable Front Raise (Bilateral)![]() | 3 sets | 12 reps | 60s | |
2C. Pulldown Bicep Curl | 3 sets | 12 reps | 60s | |
3A. Rear Delt Raise | 3 sets | 10 reps | 60s | |
3B. Alternate Hammer Curl | 3 sets | 10 reps | 60s | |
4. T-Bar Row with Handle![]() | 3 sets | 12 reps | 60s | |
5. Barbell 21s | 3 sets | 1 reps | 60s |
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