Exercises
Bench Press (Barbell)
After the warmup, aim for 8-10 reps. If you can’t do 8 reps, lower the weight. If you can do more than 10, increase the weight. Do this for all the exercises in this routine.
5 sets
8-12 reps
Rest 1min 30s
Shoulder Press (Dumbbell)
4 sets
7-10 reps
Rest 1min 30s
Skullcrusher (Barbell)
4 sets
5-9 reps
Rest 1min 15s
Incline Bench Press (Dumbbell)
4 sets
4-8 reps
Rest 1min 30s
Lateral Raise (Dumbbell)
4 sets
5-7 reps
Rest 1min 15s
Triceps Extension (Cable)
1 set
Triceps Rope Pushdown
3 sets
5-8 reps
Rest 1min 0s
Incline Bench Press (Barbell)
4 sets
8 reps
Rest 1min 15s
Chest Press (Machine)
1 set
Plate Front Raise
1 set
Warm Up
1 set
Single Arm Tricep Extension (Dumbbell)
4 sets
5-10 reps
Rest 1min 5s