The Fit Chase

Body part

Equipment availability

Level

Beginner
Intermediate
Advanced
Expert

Quadricep Machine

Machine Hack Squat

Smith Machine Bent Over Rowing

Back Bodyweight

Bottle One Arm Rowing (Each Arm)

Bag Floor Pullover

Back Bodyweight

Underhand Grip Pull-up

Back Bodyweight

Eccentric Bench Pull-up

Cable Pull-in (Each Arm)

Cable Lying Pullover