1 Set Skydive Iso Hold (30 sec)
Chest Supported Row Machine
Lat Pulldown
Barbell Row
DB Curl Iso Hold 30 seconds
Standing Supinating Curls
Standing Hammer Curls
Preacher Curl
Up Next in Month 12
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M12 At the Gym Day 3 - Glutes, Chest ...
2 sets of: 20 Banded Lateral Walks Each Way to 2x: 10 sec banded glute bridge iso hold into 10 Banded Glute Bridges
Deep Goblet Squat
Banded Barbell Hip Thrust- 60 sec rest
1 set 30 second chest fly iso hold
DB Chest Flies
DB Chest Press
1 set Ab Tuck Hold 30 seconds
20 Ab Tucks (modified v up) ... -
M12 At the Gym Day 4 - Shoulders & Tr...
1 set 30 second DB Overhead Press Iso Hold at Bottom
DB Overhead Press
Tri-Set:
DB Lateral Raise
DB Front Raise
DB Bilateral Bent Over Rear Delt Raise
1 set 30 second Bilateral DB Skullcrusher Iso Hold at Initial Position
Bilateral DB Skullcrushers
Rolling Skullcrusher on Floor
Triceps Pushups
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