Pull 1

Dumbbell Row

1-1

Upper BackLats

Lat Pulldown - Close Grip

1-1

LatsUpper Back

Seated Cable Row - Bar Wide Grip

1-1

Upper BackLats

Face Pull

1-1

Rear DeltsUpper Back

Deadlift (Smith Machine)

1-1

GlutesHamstringsLower BackUpper BackQuads

Bicep Curl (Barbell)

1-1

Biceps

Cable One Arm Biceps Curl

1-1

Biceps

Shrug (Dumbbell)

Hold the dumbbells at your sides and shrug your shoulders up toward your ears. Lower slowly to maintain tension on your traps.

1-1

2-2

3-3

Upper Traps

Over Bench Wrist Curl

Rest your forearms on a bench with wrists hanging over the edge, curl the dumbbells upward, then lower slowly to engage your forearms.

1-1

2-2

3-3

Forearms

Back Extension (Weighted Hyperextension)

1-1

Lower BackGlutesHamstrings

Ab Wheel

1-1

AbsLats

Ab Scissors

1-1

Abs

Romanian Deadlift (Barbell)

1-1

HamstringsGlutesLower Back