How to Strength Train Effectively in a Commercial Gym

Exercise 1 of 5

Neutral-Grip Pulldown

Equipment

V-Handle Attachment

Sets

4

Reps

10

Rest

--

Exercise 2 of 5

Dumbbell Row

Equipment

Dumbbells

Sets

3

Reps

10

Rest

--

Exercise 3 of 5

Chest-Supported Row

Equipment

Sets

3

Reps

10

Rest

--

Exercise 4 of 5

Pendlay Row

Equipment

Barbell

Sets

3

Reps

15

Rest

--

Exercise 5 of 5

Bar Holds

Equipment

Barbell, Squat Rack, Weight Plates

Sets

--

Reps

--

Rest

--

Hang from pullup bar for as long as you caN. If you can hold for longer than a minute, add weight