Day 4

Table rows · Backpack rows · Backpack curl · Hand gripper · Superman

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Workout Breakdown

Table rows

1 set × 4×8-12 reps

Backpack rows

1 set × 3×12-15 reps

Backpack curl

1 set × 3×20-40 reps

Hand gripper

2 sets × 2×15-20 reps, 2×30-45s

Superman

1 set × 3×25-40s