» Workout Routine Created By Ghada Amairi

Workout

Standing Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

Standing Dumbbell Shoulder Press

3 Sets

10 Reps

30 Rest

45 Degree Incline Row

Equipment: Dumbbells, Full Gym

45 Degree Incline Row

3 Sets

10 Reps

30 Rest

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Dumbbell Lateral Raise

3 Sets

10 Reps

30 Rest

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

Dumbbell Shoulder Press

Lever Shoulder Press

Equipment: Full Gym, Machine

Lever Shoulder Press

Rear Delt Fly Machine

Equipment: Full Gym, Machine

Rear Delt Fly Machine

Cable Upright Row

Equipment: Cable, Full Gym

Cable Upright Row

Face Pull

Equipment: Cable, Full Gym

Face Pull

Incline Chest Fly Machine

Equipment: Full Gym, Machine

Incline Chest Fly Machine

Pec Deck Fly

Equipment: Full Gym, Machine

Pec Deck Fly

Single-Arm Cable Crossover

Equipment: Cable, Full Gym

Single-Arm Cable Crossover

Machine Fly

Equipment: Full Gym, Machine

Machine Fly

Decline Chest Press Machine

Equipment: Full Gym, Machine

Decline Chest Press Machine

Rowing Machine

Equipment: Full Gym, Machine

Rowing Machine

Lever Front Pulldown

Equipment: Full Gym, Machine

Lever Front Pulldown

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

Pull-Up

Lat Pulldown

Equipment: Cable, Full Gym

Lat Pulldown

Seated Cable Row

Equipment: Cable, Full Gym

Seated Cable Row

Cable Straight Arm Pulldown

Equipment: Cable, Full Gym

Cable Straight Arm Pulldown

Floor Hyperextension

Equipment: Full Gym, NO EQUIPMENT

Floor Hyperextension

Bird Dog

Equipment: Full Gym, NO EQUIPMENT

Bird Dog

Kneeling Back Rotation

Equipment: Full Gym, NO EQUIPMENT

Kneeling Back Rotation

Cat Cow Pose

Equipment: Full Gym, NO EQUIPMENT

Cat Cow Pose

EZ Bar Preacher Curl

Equipment: Barbell, Full Gym

EZ Bar Preacher Curl

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

One Arm Triceps Pushdown

Push-down

Equipment: Cable, Full Gym

Push-down

Shoulder Stretch Behind Back

Equipment: Full Gym, NO EQUIPMENT

Shoulder Stretch Behind Back

Cross Crunch

Equipment: Full Gym, NO EQUIPMENT

Cross Crunch

Cross Body Mountain Climber

Equipment: Full Gym, NO EQUIPMENT

Cross Body Mountain Climber

Mountain Climber

Equipment: Full Gym, NO EQUIPMENT

Mountain Climber

Bicycle Crunch

Equipment: Full Gym, NO EQUIPMENT

Bicycle Crunch

Spider Plank

Equipment: Full Gym, NO EQUIPMENT

Spider Plank

Floor Crunch

Equipment: Full Gym, NO EQUIPMENT

Floor Crunch

Static Lunge

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

Static Lunge

Bodyweight Lunge

Equipment: Full Gym, NO EQUIPMENT

Bodyweight Lunge

Leg Press

Equipment: Full Gym, Machine

Leg Press

Leg Curl

Equipment: Full Gym, Machine

Leg Curl

Seated Leg Curl

Equipment: Full Gym, Machine

Seated Leg Curl

Leg Extension

Equipment: Full Gym, Machine

Leg Extension

Dumbbell Bulgarian Split Squat

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Bulgarian Split Squat

Leg Press Calf Raise

Equipment: Full Gym, Machine

Leg Press Calf Raise

Single Leg Calf Raise

Equipment: Full Gym, NO EQUIPMENT

Single Leg Calf Raise

Toe Extensor Stretch

Equipment: Full Gym, NO EQUIPMENT

Toe Extensor Stretch

Bodyweight Sumo Squat

Equipment: Full Gym, NO EQUIPMENT

Bodyweight Sumo Squat

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