https://youtu.be/374qsxGcMkI 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Stand facing the weight stack at a lat-pulldown station with your feet shoulder-width apart. Reach up and grasp a standard lat-pulldown bar or long straight bar with an overhand (pronated) grip, hands shoulder-width apart,

https://youtu.be/3qanZlQ9B34 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Set up for the smith machine bent-over row by lowering the bar on the smith machine all the way and adding the weight you want to use. Stand facing the bar and grip the

https://youtu.be/AbPUDKgdWfQ 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Set up a bench at a 45° angle and lie face down on it so your chest is in full contact with the bench with your feet on the floor behind you. Let your

https://youtu.be/kjq4-pFZihw 10 MINS OF CARDIO WARM UP!!

https://youtu.be/gmRsy1tLTTA 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Set up for the reverse grip smith machine bent-over row by lowering the bar on the smith machine all the way and adding the weight you want to use. Stand facing the bar and

https://youtu.be/9F3P0RAqoGM 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Set up for the Smith Machine Seated Wrist Curl by getting a flat bench or short stool and placing it in front of a smith machine. Lower the bar to around knee height and

https://youtu.be/GdPTZmlPa8o 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Set up for the smith machine bicep curl by adding the weight you want to the smith machine, removing the stops if they're in place and setting the bar to around waist height. Stand

https://youtu.be/bL9LLkb_jjE 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Set an incline bench to an angle of between 30 and 45 degrees and place it with the highest end underneath the smith machine bar. Load the weight you want to use on the

https://youtu.be/B6JMXdhMhjA 3 sets (Reps- 15, 12, 10) INSTRUCTIONS With the bar at thigh level, load an appropriate weight. Stand with the bar behind you, taking a shoulder-width, pronated grip on the bar and unhook the weight. You should be standing up straight