Actions
Day 1, 2 hours plus 20min cardio Wide grip pulldown (pull ups) Medium grip reverse pulldowns Close grip pulldown (palms facing) Low row (seated) Bench one arm dumbell row Standing one arm dumbell row (leaning) Overhead press Dips Shrugs Roman bench, back and two sides Oblique twist Low cable chest fly (hugging) Low chest fly High chest fly Rope pulldown (elbows tucked) Straight arm rope pulldown