Pull-ups: to failure
1
Chest press: 10 reps x3
2
Shoulder press: 10 reps x3
3
Tricep extensions: 10 reps per arm x3
4
Wide grip cable row: 15 reps at light weight, 10 reps at moderate weight, 5 reps at heavy weight, x3
5
Bicep curl complex: 5 curls, 5 curls with pause, 5 curls with slow negative, x3
6
Explore more Jumprope
Want to create? It’s fast, easy, free & open to anyone.
Learn more.
More than 50,000 step-by-step guides to learn how to do anything.