DIRECTIONS: Do the first three moves as a tri-set and the last two as a superset, transitioning from one exercise to the next without resting. Repeat each set 4 times. Rest 1 minute between sets.

SEATED ROW

Attach a straight bar to a cable station and grab the bar with an overhand grip. Pull the bar to your upper abs. Reverse the movement to return to the starting position. Do 12 reps.

TRICEPS EXTENSION

Hold an EZ-curl bar with an overhand grip above your forehead. Lower the bar behind your head, and then lift it back to the starting position. Do 12 reps.

CLOSE-GRIP BENCH PRESS

Hold an EZ-curl bar above your chest with your hands as close as possible. Lower the bar, and then push it back

NEUTRAL-GRIP LAT PULLDOWN

Attach parallel-grip handles to a lat pulldown station and take a seat. Pull the handles to your chest. Return to the starting position. Do 12 reps.

DIP

Grasp the bars of a dip station and lift yourself so your arms are straight. Lower yourself until your upper arms dip below your elbows. Push yourself back up. Do 20 reps.