This is my menu for upper and back excercise.
- Hanging 10x3
- Lat Pull Down 50kg 10x3
- Cable Row 20kg 10x3
- Single cable pull down 20kg 10x3
- Straight arm pull down 25kg 15x3
- Wide grip barbel rows 30kg 10x3
- Bisep curl
- Trisep
Dont forget, cardio after that.
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