Gympal
Pull 1

Pull 1

Created by Tony Shammo
Tony Shammo
Lat Pulldown (Cable)

Lat Pulldown (Cable)

Set
KG
Reps
1
Dumbbell Row

Dumbbell Row

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Reps
1
Lat Pulldown - Close Grip

Lat Pulldown - Close Grip

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Reps
1
Seated Cable Row - Bar Wide Grip

Seated Cable Row - Bar Wide Grip

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Reps
1
Face Pull

Face Pull

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KG
Reps
1
Deadlift (Smith Machine)

Deadlift (Smith Machine)

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KG
Reps
1
Bicep Curl (Barbell)

Bicep Curl (Barbell)

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KG
Reps
1
Cable One Arm Biceps Curl

Cable One Arm Biceps Curl

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KG
Reps
1
Shrug (Dumbbell)

Shrug (Dumbbell)

Hold the dumbbells at your sides and shrug your shoulders up toward your ears. Lower slowly to maintain tension on your traps.
Set
KG
Range
1
2
3
Over Bench Wrist Curl

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.
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KG
Range
1
2
3
Back Extension (Weighted Hyperextension)

Back Extension (Weighted Hyperextension)

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KG
Reps
1
Ab Wheel

Ab Wheel

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Reps
1
Ab Scissors

Ab Scissors

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Reps
1
Romanian Deadlift (Barbell)

Romanian Deadlift (Barbell)

Set
KG
Reps
1