Dumbbell Pullovers:

(Trapezius, Posterior Deltoids, Latissimus Dorsi, Triceps Brachii, Pectoralis Major)

6

3

10

90 secs

2:01:02

90 Dumbbell Lateral Raises:

(Medial Deltoids, Anterior Deltoids, Serratus Anterior)

6

3

10

90 secs

2:01:02

Bent-Over Barbell Rows:

(Latissimus Dorsi, Posterior Deltoids, Rhomboids, Trapezius)

6

3

10

90 secs

2:01:02

Dumbbell Shrugs:

(Trapezius, Levator Scapulae, Rhomboids)

6

3

10

90 secs

2:01:02

Bent-Over Seated Lateral Raises:

(Rhomboids, Teres Minor, Posterior Deltoids, Medial Deltoids, Infraspinatus, Trapezius)

6

3

10

90 secs

2:01:02

Close-Grip Underhand Lat Pull-Down:

(Latissimus Dorsi, Biceps Brachii, Trapezius, Rhomboids, Posterior Deltoids)

6

3

10

90 secs

2:01:02

Single-Arm Dumbbell Rows:

(Latissimus Dorsi, Rhomboids, Trapezius, Posterior Deltoids, Biceps Brachii, Forearms)

6

3

10

90 secs

2:01:02

Chest-Supported Dumbbell Rows:

(Latissimus Dorsi, Rhomboids, Trapezius, Posterior Deltoids, Biceps Brachii, Forearms)

6

3

10

90 secs

2:01:02

Hyperextension Machine:

(Erector Spinae, Gluteus Maximus, Adductor Magnus, Hamstrings)

6

3

10

90 secs

2:01:02

Rear Delt Flye Machine:

(Posterior Deltoids, Trapezius, Rhomboids, Latissimus Dorsi)

6

3

10

90 secs

2:01:02

Straight Bar Cable Curls:

(Biceps Brachii, Brachialis, Forearms, Anterior Deltoids)

6

3

10

90 secs

2:01:02

Supported Row Machine:

(Latissimus Dorsi, Trapezius, Rhomboids, Biceps Brachii, Teres Major, Teres Minor)

6

3

10

90 secs

2:01:02