logo

Buy Olympia 2022 Tickets - Dec 15th-18th

Buy Now!
Jump to the routine

Take Your Upper-body Workout to the Next Level

Jump to the Routine
  • 5

  • Yes

Routine

Want a copy on the go?
Print

Back

Exercise
Equipment
Sets
Reps
Rest
Equipment
Adjustable Cable Machine, Bench, Straight Bar Attachment
Sets
5
Reps
8-12
Rest
60 sec.
Advanced: 5 sets, 6-8 reps.
Exercise 2 of 5

Wide-Grip Lat Pulldown

Equipment
Adjustable Cable Machine, Bench, Lat Pulldown Bar
Sets
4
Reps
10-12*
Rest
60 sec.
*Adding a dropset in the end to failure. Advanced: 6 sets, 15, 12, 10, 8, 8, 8, dropset for 10 reps
Exercise 3 of 5

Barbell Bentover Row

Equipment
Barbell
Sets
4
Reps
15, 12, 10, 10
Rest
60 sec.
Face your palms away from you. Advanced: 5 sets, 15, 12, 10, 8 dropset to failure.
Exercise 4 of 5

Single-Arm Dumbbell Row

Equipment
Sets
4
Reps
8-10*
Rest
60 sec.
*Per side. Advanced: Same as above.
Exercise 5 of 5

Dumbbell Pullover

Equipment
Bench, Dumbbells
Sets
4
Reps
15, 12, 10, 10
Rest
60 sec.
How to
Advanced: 4 sets, 8-10 reps.
See all of our tutorials