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Click on the exercise name for how-to video

Do the exercises in order

</aside>

<aside>

Jefferson curl

2 sets | 12 reps

</aside>

<aside>

Underhand lat pulldown

OR

Single arm pulldown

Superset with

Neck press

3 sets | 8-12 reps

</aside>

<aside>

Back extension - level 2

2 sets | 12 reps

</aside>

<aside>

Machine row

3 sets | 8-12 reps

</aside>

<aside>

Elbow supported bicep curls

3 sets | 8-12 reps

</aside>

<aside>

Rope face pulls

Bicep curl - cable

Superset

2 sets | 8-12 reps

</aside>

<aside>

Hammer curl - DB

2 sets | 8-12 reps

</aside>

<aside>

DB wrist curl

DB reverse wrist curl

2 sets | 15 reps

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