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Day 3

1 2 3 4 5 6 7

Back x Arms

Dynamic Warm Up:
Sets: 2

Elbow Circles
Super Set: This is going to be a description for sure sets.
10

Reps

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Side Body Bends
Super Set: This is going to be a description for sure sets.
10

Reps

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Roll to Toe Touch
Super Set: This is going to be a description for sure sets.
10

Reps

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Phase 2:
Sets: 4

Single Arm Pulldown (Machine or Cable)
Super Set: This is going to be a description for sure sets.
12

Reps

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Phase 3:
Sets: 3

Hanging Tuck / Knee Raises
Super Set: This is going to be a description for sure sets.
8

Reps

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Bent Over Row
Super Set: This is going to be a description for sure sets.
12

Reps

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Phase 4:
Sets: 4

Lat Pulldown
Super Set: This is going to be a description for sure sets.
12

Reps

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Phase 5:
Sets: 5

Bicep Curl
Super Set: This is going to be a description for sure sets.
10

Reps

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Overhead Tricep Extension
Super Set: This is going to be a description for sure sets.
10

Reps

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Phase 6:
Sets: 4

Mid Back Rows
Super Set: This is going to be a description for sure sets.
12

Reps

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Incline Bicep Curls
Super Set: This is going to be a description for sure sets.
12

Reps

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Phase 7:
Sets: 2

DB Bent Over Rows
Super Set: This is going to be a description for sure sets.
X

Reps

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Bench Dips + Bridge
Super Set: This is going to be a description for sure sets.
X

Reps

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