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Back · Biceps · Rear Shoulders

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Incline Dumbbell Curl

Incline Dumbbell Curl

4 sets × 15 reps

Biceps

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Seated Machine Row

4 sets × 8 reps

Lats

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Lat Pulldown

4 sets × 10 reps

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Seated Cable Rows

Seated Cable Rows

4 sets × 10 reps

Middle Back

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Machine Reverse Fly

3 sets × 15 reps

Rear Shoulders

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Hyperextensions (Back Extensions)

Hyperextensions (Back Extensions)

3 sets × 12 reps

Lower Back

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One Arm Dumbbell Preacher Curl

One Arm Dumbbell Preacher Curl

3 sets × 12 reps

Biceps

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Alternate Hammer Curl

Alternate Hammer Curl

3 sets × 12 reps

Biceps

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