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Take Your Upper-body Workout to the Next Level

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Routine

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Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

Close-Grip Lat Pulldown

Equipment
Adjustable Cable Machine, Bench, Straight Bar Attachment
Sets
5
Reps
8-12
Rest
60 sec.
Play How to
Advanced: 5 sets, 6-8 reps.
Exercise 2 of 5

Wide-Grip Lat Pulldown

Equipment
Adjustable Cable Machine, Bench, Lat Pulldown Bar
Sets
4
Reps
10-12*
Rest
60 sec.
Play How to
*Adding a dropset in the end to failure. Advanced: 6 sets, 15, 12, 10, 8, 8, 8, dropset for 10 reps
Exercise 3 of 5

Barbell Bentover Row

Equipment
Barbell
Sets
4
Reps
15, 12, 10, 10
Rest
60 sec.
Face your palms away from you. Advanced: 5 sets, 15, 12, 10, 8 dropset to failure.
Exercise 4 of 5

Single-Arm Dumbbell Row

Equipment
Sets
4
Reps
8-10*
Rest
60 sec.
*Per side. Advanced: Same as above.
Exercise 5 of 5

Dumbbell Pullover

Equipment
Bench, Dumbbells
Sets
4
Reps
15, 12, 10, 10
Rest
60 sec.
How to
Advanced: 4 sets, 8-10 reps.
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Back
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Chest
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Full-Body
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