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The XTEND Perform 21-Day Challenge Workout

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Back & Triceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

21-Day Challenge One Arm DB Deadstop Row

Equipment
Bench, Dumbbells
Sets
3
Reps
8*
Rest
90 sec
*Each side.
Exercise 2 of 6

21-Day Challenge Lat Pulldown

Equipment
Lat Pulldown Bar
Sets
3
Reps
10-12
Rest
60 sec
Exercise 3 of 6

21-Day Challenge High Cable Rope Row

Equipment
Cable Machine
Sets
3
Reps
15-20
Rest
60 sec
Exercise 4 of 6

21-Day Challenge Dumbbell Shrug

Equipment
Dumbbells
Sets
2
Reps
15
Rest
60 sec
Exercise 5 of 6

21-Day Challenge Rope Pushdown

Equipment
Rope Attachment
Sets
3
Reps
20, 15, 10
Rest
30 sec
Exercise 6 of 6

21-Day Challenge Bench Dip

Equipment
Bench, Box
Sets
2
Reps
AMAP*
Rest
30 sec
*As many as possible
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