Neutral-Grip Lat Pulldown
2 sets × 8-10 reps
Set 18 lbs × 140 reps
Set 28 lbs × 140 reps
Chest-Supported Machine Row
2 sets × 8-10 reps
Set 1100 lbs × 8 reps
Set 2100 lbs × 8 reps
Neutral-Grip Seated Cable Row
2 sets × 10-12 reps
Set 150 lbs × 10 reps
Set 250 lbs × 10 reps
1-Arm 45° Cable Rear Delt Flye
2 sets × 10-12 reps
Set 150 lbs × 10 reps
Set 250 lbs × 10 reps
Machine Shrug
2 sets × 10-12 reps
Set 140 lbs × 10 reps
Set 240 lbs × 10 reps
EZ-Bar Cable Curl
2 sets × 10-12 reps
Set 150 lbs × 10 reps
Set 250 lbs × 10 reps
Machine Preacher Curl
1 sets × 12-15 reps
Set 120 lbs × 15 reps