3dayinweek

Exercise 1

Push-Up

Equipment: Full Gym, NO EQUIPMENT

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2-3 Sets

5-10 Reps

0:30 min Rest

Exercise 2

Bench Press

Equipment: Barbell, Bench, Full Gym

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3 (4 with warmup) Sets

6-10 Reps

1 min Rest

Exercise 3

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

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3-4 Sets

6-13 Reps

1:30 min Rest

Exercise 4

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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4-5 Sets

6-15 Reps

1:30 min Rest

Exercise 5

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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3 Sets

7-10 Reps

0:30 min Rest

Exercise 6

Bent Over Lateral Raise

Equipment: Dumbbells, Full Gym

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3 Sets

6-10 Reps

0:30 min Rest

Exercise 7

Lying Barbell Triceps Extension

Equipment: Barbell, Bench, Full Gym

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3-4 Sets

7-15+ Reps

1:30 min Rest

Exercise 8

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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3-4 Sets

6-10 Reps

1:45 min Rest

Push-Up

Bench Press

Dumbbell Pullover

Dumbbell Bench Press

Dumbbell Lateral Raise

Bent Over Lateral Raise

Lying Barbell Triceps Extension

Dumbbell Kickback

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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