Chest, Shoulders, and Triceps
Bench Press (Barbell)
5 sets
·
8 - 12 reps
Overhead Press (Dumbbell)
3 sets
·
8 - 12 reps
Skullcrusher (Barbell)
3 sets
·
10 - 12 reps
Low Cable Fly Crossovers
3 sets
·
12 - 20 reps
Triceps Pressdown
2 sets
·
12 - 20 reps
Face Pull
3 sets
·
15 - 25 reps
Back and Biceps
Bent Over Row (Barbell)
5 sets
·
6 - 10 reps
Lat Pulldown (Cable)
3 sets
·
10 - 12 reps
Seated Cable Row - Bar Grip
3 sets
·
12 - 15 reps
Shrug (Dumbbell)
3 sets
·
10 - 15 reps
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Hammer Curl (Dumbbell)
2 sets
·
10 - 15 reps
Concentration Curl
2 sets
·
15 - 20 reps
Legs and Abs
Squat (Barbell)
5 sets
·
6 - 8 reps
Lying Leg Curl (Machine)
3 sets
·
10 - 15 reps
Leg Extension (Machine)
3 sets
·
12 - 15 reps
Standing Calf Raise (Machine)
3 sets
·
10 - 20 reps
Plank
3 sets
Crunch
3 sets
·
12 - 15 reps