Complete the following exercises in a row with 45 seconds rest in between sets. 4 sets for 6-8reps  (if you can't get out 6 reps the weight is to heavy and if you are getting more than 8 reps out the weight is to light. Tempo 1-1-2

 

• Machine plate loaded pulldowns

• Cable wide grip rows

• Chin ups (if you can not do chin ups do wide grip pulldowns on the cable)

• T-Bar rows

• Incline smith machine bench press

• Decline smith machine bench press

• Standing smith machine shoulder press

• Dumbell lateral raises

Bonus round
 

• E/Z bar curls

• Cable rope hammer curls

• Machine bicep curls

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   finish with the following​

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• Planks 

• Side planks

• Crunches

3 round - 1 minute  each round

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