6:30 AM @ Four Seasons Nile Plaza Gym
1. Wide Lat Grip Pull Downs
60*8, 70*8, 80*6, 85*5, 85*5, 85*6, 85*6
Super Set with
2. Standing Cable Crunches
27.5 kg, 5 sets*12
3. Reverse Close Grip Lat Pull Downs
3 sets of 85*7
4. Cable Face Pulls
40*10, 40*10, 45*10, 45*10
Super Set with
5. Plate Side Bends
used 20 kg plate, 3 sets of 10 reps per side
6. EZ Barbell Biceps Curls
3 sets of 45*6
Super Set with
7. Bent-Over Rear Delts Raises
Used 16 kg DBs, 2 sets*10
1. Wide Lat Grip Pull Downs
60*8, 70*8, 80*6, 85*5, 85*5, 85*6, 85*6
Super Set with
2. Standing Cable Crunches
27.5 kg, 5 sets*12
3. Reverse Close Grip Lat Pull Downs
3 sets of 85*7
4. Cable Face Pulls
40*10, 40*10, 45*10, 45*10
Super Set with
5. Plate Side Bends
used 20 kg plate, 3 sets of 10 reps per side
6. EZ Barbell Biceps Curls
3 sets of 45*6
Super Set with
7. Bent-Over Rear Delts Raises
Used 16 kg DBs, 2 sets*10
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