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chelseawalsh98's 3 Day Plan
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The chelseawalsh98's 3 Day Plan routine by chelseawalsh98 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Mon
Arms
Est. 0 min
72 exercises
Barbell Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Barbell Tricep Press (Supine)
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Cable Preacher Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Band Reverse Fly
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Tue
Legs
Est. 0 min
72 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Barbell Hack Squat
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Barbell Clean
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Bodyweight Rear Lunge
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
90/90 Hamstring Stretch
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
All Fours Quad Stretch
3 Sets x 8 Reps
Bodyweight Wall Squat
3 Sets x 8 Reps
Barbell Squat (Wide Stance)
3 Sets x 8 Reps
Barbell Step-Up
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Kettlebell Hang Clean
3 Sets x 8 Reps
Barbell 1/2 Squat
3 Sets x 8 Reps
Ankle Circles
3 Sets x 8 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Barbell Bench Squat
3 Sets x 8 Reps
Dumbbell Decline Bench Lunge
3 Sets x 8 Reps
Calf Raise On A Dumbbell
3 Sets x 8 Reps
Dumbbell Bench Squat
3 Sets x 8 Reps
Barbell Side Split Squat
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Barbell Overhead Squat
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Barbell Jefferson Squat
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Squat with Narrow Stance
3 Sets x 8 Reps
Barbell Hang Clean
3 Sets x 8 Reps
Weight Plate Squat
3 Sets x 8 Reps
Cable Calf Raise
3 Sets x 8 Reps
Barbell Squat to Shoulder Press
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
World's Greatest Stretch
3 Sets x 8 Reps
Wed
Chest
Est. 0 min
72 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Stability Ball Push-Up
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 8 Reps
Kettlebell Alternating Floor Press
3 Sets x 8 Reps
Cable Flat Bench Fly
3 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
Band Cross-Over
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Barbell Front Raise Pullover
3 Sets x 8 Reps
Exercise Dome Push-Up
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Kettlebell Push-Up
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Single-Leg Push-Up
3 Sets x 8 Reps
Barbell Decline Bench Press (Wide Grip)
3 Sets x 8 Reps
Smith Machine Decline Bench Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Kettlebell One-Arm Floor Press
3 Sets x 8 Reps
Medicine Ball One-Arm Push-Up
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Barbell Neck Press
3 Sets x 8 Reps
Dumbbell One-Arm Fly
3 Sets x 8 Reps
Band Bench Press
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Plyo Push-Up
3 Sets x 8 Reps
Clap Push-Up
3 Sets x 8 Reps
Barbell Decline Pullover
3 Sets x 8 Reps
Barbell Decline Pullover (Wide Grip)
3 Sets x 8 Reps
Dynamic Chest Stretch
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets x 8 Reps
Barbell Pullover and Press
3 Sets x 8 Reps
Dumbbell Fly (Stability Ball)
3 Sets x 8 Reps
Assisted Chest Stretch
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Barbell One-Arm Floor Press
3 Sets x 8 Reps
Cable Incline Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Palms in)
3 Sets x 8 Reps
Back Bend
3 Sets x 8 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 8 Reps
Thu
Glutes
Est. 0 min
28 exercises
Bridge
3 Sets
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Knee to Chest (Supine)
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Iron Cross Stretch
3 Sets x 8 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Glute Stretch
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Knee Across the Body
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Barbell Lateral Lunge
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Posterior Lower Leg Stretch
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Hip Adduction
3 Sets x 8 Reps
Seated Glute Stretch
3 Sets x 8 Reps
Barbell Kneeling Jump Squat
3 Sets x 8 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 8 Reps
Band Hip Lift
3 Sets x 8 Reps
Hip Abduction
3 Sets x 8 Reps
Fri
Shoulders
Est. 0 min
35 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Barbell Clean and Jerk
3 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Kettlebell Turkish Get-Up Squat
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Cable Rear Lateral Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Sat
Abs
Est. 0 min
72 exercises
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Machine Ab Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Side Bridge
3 Sets
Bench Crunch
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Bent Knee Hip Raise
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Barbell Seated Twist
3 Sets x 8 Reps
Decline Bench Leg Raise
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Hip Raise
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Decline Oblique Crunch
3 Sets x 8 Reps
Kettlebell Figure Eight
3 Sets x 8 Reps
Cobra
3 Sets
Barbell Ab Rollout
3 Sets x 8 Reps
Decline Reverse Crunch
3 Sets x 8 Reps
Kettlebell Advanced Windmill
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Crunch with Hands Overhead
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Decline Bench Ab Reach
3 Sets x 8 Reps
Frog Sit-Up
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Bench Leg Pull-In
3 Sets x 8 Reps
Cable Russian Twist (Stability Ball)
3 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Seated Bench Leg Pull-In
3 Sets x 8 Reps
Kettlebell Leg Pass
3 Sets x 8 Reps
Downward Facing Dog
3 Sets x 8 Reps
Side Jacknife
3 Sets x 8 Reps
Tuck Crunch
3 Sets x 8 Reps
Cable One-Arm Side Bend
3 Sets x 8 Reps
Barbell Side Bend
3 Sets x 8 Reps
Ab Draw Leg Slide
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Stability Ball Weighted Sit-Up
3 Sets x 8 Reps
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Kettlebell Bent Press
3 Sets x 8 Reps
Cable Reverse Crunch
3 Sets x 8 Reps
Alternating Reach and Catch
3 Sets x 8 Reps
Decline Bench Knee Raise
3 Sets x 8 Reps
Sun
Back
Est. 0 min
72 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Reverse Lunge Crossover
3 Sets x 8 Reps
Superman
3 Sets
Cable Shrug
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Kettlebell Row
3 Sets x 8 Reps
Kettlebell Renegade Row
3 Sets x 8 Reps
Barbell Incline Bench Pull
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Barbell Pullover
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Assisted Hyperextension
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Kettlebell Alternating Row
3 Sets x 8 Reps
Stability Ball Back Extension
3 Sets x 8 Reps
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palm in)
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Back Extension (Prone)
3 Sets
Barbell One-Arm Row
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Gorilla Chin-Up with Crunch
3 Sets x 8 Reps
Cable Incline Pulldown (Supine)
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
Barbell Seated Good Morning
3 Sets x 8 Reps
Kettlebell One-Arm Row
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 8 Reps
