2023 Session 3

Exercise 1

Pec Deck Fly

Equipment: Full Gym, Machine

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3 Sets

10 Reps

1 min Rest

Exercise 2

Lever Triceps Dip

Equipment: Full Gym, Machine

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3 Sets

10 Reps

1 min Rest

Exercise 3

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

1 min Rest

Exercise 4

One Arm Reverse Pushdown

Equipment: Cable, Full Gym

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3 Sets

10 Reps

1 min Rest

Exercise 5

High Cable Crossover

Equipment: Cable, Full Gym

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3 Sets

10 Reps

1 min Rest

Exercise 6

Triceps Dips

Equipment: Full Gym, Machine, NO EQUIPMENT

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3 Sets

12 Reps

1 min Rest

Exercise 7

High Pulley Overhead Tricep Extension

Equipment: Cable, Full Gym

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3 Sets

10 Reps

1 min Rest

Exercise 8

Bench Press

Equipment: Barbell, Bench, Full Gym

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3 Sets

10 Reps

1 min Rest

Exercise 9

Leg Curl

Equipment: Full Gym, Machine

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3 Sets

10 Reps

1 min Rest

Exercise 10

Leg Extension

Equipment: Full Gym, Machine

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3 Sets

10 Reps

1 min Rest

Exercise 11

Leg Press Calf Raise

Equipment: Full Gym, Machine

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3 Sets

25 Reps

1 min Rest

Exercise 12

Lever Seated Calf Raise

Equipment: Full Gym, Machine

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3 Sets

25 Reps

1 min Rest

Exercise 13

Standing Dorsiflexion

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

25 Reps

1 min Rest

Pec Deck Fly

Lever Triceps Dip

Incline Dumbbell Press

One Arm Reverse Pushdown

High Cable Crossover

Triceps Dips

High Pulley Overhead Tricep Extension

Bench Press

Leg Curl

Leg Extension

Leg Press Calf Raise

Lever Seated Calf Raise

Standing Dorsiflexion

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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