This exercises listed below are each to be performed in 4 sets of 8-12 reps with a minute or less in between sets. This workout includes 9 total exercises with the last 2 to be performed as a superset.
The weights you use should be heavy enough that you can get no more than 12 reps in each set and no less than 8 reps in each set. Jay also recommends using the first couple of exercises as a gauge to see how your body is performing for the remaining exercises in the workout.
- Reverse Grip Pulldown
- Hammer Strength Row
- Seated Cable Row
- Barbell Row
- T-Bar Row
- One Arm Dumbbell Row
- Bent Over Dumbbell Row
- Superset Low Cable Row & Standing Cable Row
Below you will find a video of Jay Cutler performing the movements in this workout just in case there remain any questions on how they should be performed.