Equipment Needed:
Barbell
Seated Cable Row
Incline Bench
Dumbbells
Superset 1: Back
Barbell Row Isometric Hold x10 seconds
Barbell Row x10
Superset 2: Back
Seated Cable Row for Lats x10
Seated Cable Row for Upper Back x10
Superset 3: Biceps
DB Isometric Hold at 90 x10 seconds
Biceps 21’s- 7 upper, 7 lower, 7 full
Superset 4: Biceps
Seated Incline Hammer Curls x10
Seated Incline 45-Degree Curls x10
Up Next in Month 4
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M4 At the Gym Day 3 - Glutes, Chest &...
Equipment Needed:
Small Band
Bench
Barbell
Barbell Pad
Back Extension or GHD
Dumbbells
Ab Crunch machine
Cable MachineSuperset 1: Glutes
Banded Glute Bridge x10
Barbell Hip Thrust x10Superset 2: Glutes
Hip Extension Isometric Squeeze x10 seconds
Hip Extensions 5013 x10Superset 3: Chest
Barb... -
M4 At the Gym Day 4 - Shoulders & Tri...
Equipment Needed:
Seated Bench
Dumbbells
Cable Machine with Rope & Bar AttachmentSuperset 1: Shoulders
Seated Overhead Press x10
Seated Lateral L Raise with Rotation x10Superset 2: Shoulders
Front Raise x10
Bent Over Single Arm Rear Delt Raise x10/armSuperset 3: Triceps
Rope Triceps Press d...
