Exercise Breakdown
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 01 | Deadlift Primary strength lift | 4 | 4–6 | 2–3 min |
| 02 | Pull-Up | 3 | 6–10 | 2 min |
| 03 | Barbell Row | 3 | 8–10 | 90 sec |
| 04 | Seated Cable Row | 3 | 10–12 | 90 sec |
| 05 | Face Pull | 3 | 12–15 | 60 sec |
| 06 | Barbell Curl | 3 | 8–12 | 60 sec |
How to read this: Rest times apply between sets of the same exercise. On compound lifts, use the lower end of the rep range as you increase weight, and the higher end as you master the movement.