1. Lat Pull Downs 4 X 10 

Aim for a wide grip and really focus on the mind to muscle connection. Ladies, your lats are where that super awesome fat bulge is in and around your bra. Let's get swole there, shall we?

2. Cable Rows 4 X 10 

Focus on squeezing your shoulder blades together and making sure your back muscles are doing all the work.

3. Single Arm Lat Pull Downs 4 X 8 Each Arm 

By isolating a single side, you are forcing that side to do all of the work and you are forcing your core to engage. Creating a strong abdominal muscle isn't about doing ab workouts every day. In fact, if you're working your core every single day, it's NOT going to get stronger because you're not giving it time to build back up stronger than it was before. I only work abs 2-3 Xs a week, but my core is engaged with every exercise I do. This will strengthen your core. So you want to build your abs? Um duh yes please.

4. Rope Face Pulls 4 X 12 

A personal fave! QSUEEZE that upper back!!!

5. Rope Bicep Curls 4 X 10 

This is where my arm pump comes from. Nothing makes my biceps burn more or swell up more than this exercise. If someone asked me to tell them one exercise to build their arms, this is what I would tell them. Go as heavy as you possibly can and feel those biceps struggle.

6. Inward Bicep Curl 4 X 10 Each Arm 

Take it slow and feel that cable resistance.

7. Isolated Bicep Curl 4 X 10 Each Arm 

Again, this isolation is key to building abdominal strength and stability.

8. Hammer Curls To Failure X 4 

To failure is exactly what it sounds like - until you literally can't move the weights anymore. I love to finish my workouts with "to failure" exercises to make sure I literally lifted until I couldn't anymore. Push yourself here! I promise you can do more reps than you think you can!!! You are STRONG!!!!!