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Thursday upper body wrestling

Overhead Press · Lat Pulldown (Full ROM) · Bench Press (Close-Grip) · Row (One-Arm) · Triceps Extension (Lying) · Bicep Curl · Bicep Curl (Reverse Grip) · Neck Extension

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Workout Breakdown

1

Overhead Press - Barbell

4 sets × 8 reps, 8 reps, 8 reps, 8 reps

2

Lat Pulldown (Full ROM) - Cable

3 sets × 10 reps, 10 reps, 10 reps

3

Bench Press (Close-Grip) - Barbell

3 sets × 10 reps, 10 reps, 10 reps

4

Row (One-Arm) - Dumbbell

3 sets × 12 reps, 12 reps, 12 reps

5

Triceps Extension (Lying) - Dumbbell

3 sets × 15 reps, 15 reps, 15 reps

6

Bicep Curl - Barbell

3 sets × 15 reps, 15 reps, 15 reps

7

Bicep Curl (Reverse Grip) - Barbell

3 sets × 15 reps, 15 reps, 15 reps

8

Neck Extension - Plate

3 sets × 20 reps, 20 reps, 20 reps