FM 24 M33

1

Rope Straight-Arm Pulldown

Warm up sets =

2 Warm up sets

Working sets = 

3 Working sets

25 Reps

25 Reps

25 Reps

Rep information

3

Elevated Cable Rows

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

15 Reps

15 Reps

15 Reps

Rep information

5

Bent Over Barbell Row

Warm up sets =

1 Warm up set

Working sets = 

1 Working set

Rep information

Follow instructions below.

50 reps

7

Weighted Crunches

Warm up sets =

0 Warm up sets

Working sets = 

4 Working sets

25 Reps

25 Reps

25 Reps

25 Reps

Rep information

Follow instructions below.

2

Wide-Grip Lat Pulldown

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

15 Reps

12 Reps

10 Reps

8 Reps

Rep information

Increase weight each set

4

Dumbbell Incline Row

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

Rep information

15 Reps

15 Reps

15 Reps

15 Reps

6

Smith Machine Shrug

Warm up sets =

2 Warm up sets

Working sets = 

4 Working sets

Rep information

Increase weights on every set

25 Reps

15 Reps

10 Reps

10 Reps

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