Click on the exercise to see information about it, pictures, muscles used, and a video demonstration.

• Lat Pulldowns
  • light to medium weight
    • 3 sets 15 reps
• High Cable Row
  • Use medium Weight
    • 3 sets of 12 reps
• Seated Cable Row
  • Light weight
    • 3 sets of 12 reps
• Hammer Strength single arm machine row
  • heavy weight
    • 3 sets of 12 reps
• Bent Over row
  • heavy weight
    • 3 sets of 12 reps
• Cable Flye
  • 3 sets of 12 reps
    • light warmup
• Smith Machine Incline Press
  • 3 sets of 12 reps
    • Medium to heavy weight
• Incline Dumbbell Chest Press
  • 3 sets of 12 reps
    • Medium to heavy weight
• Arnold Press
  • 3 sets of 12 reps
    • Medium weight
• Leg Extension
  • 3 sets of 15 reps
    • Medium weight
• Leg Press
  • 3 sets of 12 reps
    • Heavy weight
• Squat with deadlift bar or dumbbells
  • 3 sets of 12 reps
    • Heavy weight
• Leg Abductor Machine
  • 2 sets of 12 reps
    • Medium weight
• Leg Adductor Machine
  • 2 sets of 12 reps
    • Medium weight
• Lower Back Extension
  • 2 sets of 12 reps
    • Medium weight