The XTEND Perform 21-Day Challenge Workout

Exercise 1 of 6

21-Day Challenge One Arm DB Deadstop Row

Equipment

Bench, Dumbbells

Sets

3

Reps

8*

Rest

90 sec

*Each side.

Exercise 2 of 6

21-Day Challenge Lat Pulldown

Equipment

Lat Pulldown Bar

Sets

3

Reps

10-12

Rest

60 sec

Exercise 3 of 6

21-Day Challenge High Cable Rope Row

Equipment

Cable Machine

Sets

3

Reps

15-20

Rest

60 sec

Exercise 4 of 6

21-Day Challenge Dumbbell Shrug

Equipment

Dumbbells

Sets

2

Reps

15

Rest

60 sec

Exercise 5 of 6

21-Day Challenge Rope Pushdown

Equipment

Rope Attachment

Sets

3

Reps

20, 15, 10

Rest

30 sec

Exercise 6 of 6

21-Day Challenge Bench Dip

Equipment

Bench, Box

Sets

2

Reps

AMAP*

Rest

30 sec

*As many as possible