3 Upper, 3 Lower, 3 Middle

Exercise 1

Machine Fly

Equipment: Full Gym, Machine

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3 Sets

12-15 Reps

15 sec Rest

Exercise 2

Inner Chest Press Machine

Equipment: Full Gym, Machine

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3 Sets

12-15 Reps

30 sec Rest

Exercise 3

Lever Shoulder Press

Equipment: Full Gym, Machine

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3 Sets

12-15 Reps

30 sec Rest

Exercise 4

Leg Press

Equipment: Full Gym, Machine

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3 Sets

12-15 Reps

30 sec Rest

Exercise 5

Leg Curl

Equipment: Full Gym, Machine

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3 Sets

12-15 Reps

30 sec Rest

Exercise 6

Leg Extension

Equipment: Full Gym, Machine

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3 Sets

12-15 Reps

30 sec Rest

Exercise 7

Seated Cable Row

Equipment: Cable, Full Gym

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3 Sets

12-15 Reps

15 sec Rest

Exercise 8

Seated Back Extension

Equipment: Full Gym, Machine

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3 Sets

12-15 Reps

30 sec Rest

Exercise 9

Kneeling Cable Crunch

Equipment: Cable, Full Gym

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3 Sets

12-15 Reps

15 sec Rest

Machine Fly

Inner Chest Press Machine

Lever Shoulder Press

Leg Press

Leg Curl

Leg Extension

Seated Cable Row

Seated Back Extension

Kneeling Cable Crunch

Related Workouts

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The 300 Workout

5 Min Total Abs Workout

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