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

• Lat Pulldowns
  • Start with 40 lbs
    • 3 sets 15 reps
• Standing Cable High Row
  • Start with pin setting 7
    • 3 sets of 12 reps
• Standing Cable Row
  • Start with pin setting 7
    • 3 sets of 12 reps
• One Arm Cable Row Twist
  • Start with pin setting 8
    • 2 sets of 12 reps
• Standing Incline Cable Press
  • Start with pin setting 3
    • 2 sets of 12 reps
• Standing Cable Press
  • Start with pin setting 4
    • 3 sets of 12 reps
• Lateral Raises
  • 3 sets of 12 reps
    • Start with 5 lbs
• Tricep Pushdowns
  • 2 sets of 12 reps
    • Medium weight
• Bicep Curls
  • 2 sets of 12 reps
    • Start with 8 lbs
• Stabilized Squat
  • Bodyweight
    • 4 sets of 12 reps
• Split Squat
  • Bodyweight
    • 2 sets of 12 reps

Most gyms will have equipment that will allow you to do the following:

• Lat Pulldowns
  • 2 sets 15 rep
    • Medium Weight
• Seated High Cable Row
  • 2 sets of 12 reps
    • Medium Weight
• Overhand Rope Pull
  • 2 sets of 12 reps
    • Light - Medium Weight
• Chest Press Machine
  • 2 sets of 12 reps
    • Medium Weight
• Lateral Raises
  • 2 sets of 12 reps
    • Light Weight
• Stabilized Squats
  • 2 sets of 12 reps
    • Bodyweight
• Cable Deadlifts
  • 2 sets of 12 reps
    • Light - Medium Weight

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