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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
Equipment
Adjustable Cable Machine, Bench, Straight Bar Attachment
Sets
3
Reps
12-15
Rest
60 sec.
Advanced: 4 sets, 8-10 reps each
Exercise 2 of 5

Wide-Grip Lat Pulldown

Equipment
Adjustable Cable Machine, Bench, Lat Pulldown Bar
Sets
3
Reps
12-15
Rest
60 sec.
Advanced: 4 sets, 15/12/10/10/10 reps.
Exercise 3 of 5

Barbell Bent-Over Row

Equipment
Barbell
Sets
3
Reps
15
Rest
60 sec.
Advanced: 4 sets, 10–12 reps
Exercise 4 of 5

Single-Arm Dumbbell Row

Equipment
Sets
4
Reps
8-10*
Rest
60 sec.
*per side. Advanced: 4 sets, 8-10 reps per side
Exercise 5 of 5

Dumbbell Pullover

Equipment
Bench, Dumbbells
Sets
3
Reps
15
Rest
60 sec.
How to
Advanced: 4 sets, 15, 12, 10, 10 reps
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