Exercise Breakdown
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 01 | Barbell Bench Press | 4 | 6–8 | 2 min |
| 02 | Weighted Pull-Up | 4 | 6–8 | 2 min |
| 03 | Seated Dumbbell Shoulder Press | 3 | 8–12 | 90 sec |
| 04 | Chest-Supported Row | 3 | 10–12 | 90 sec |
| 05 | Cable Fly | 2 | 12–15 | 60 sec |
| 06 | EZ-Bar Curl | 3 | 10–12 | 60 sec |
| 07 | Rope Tricep Pushdown | 3 | 10–12 | 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.