D 1 : Upper Day

Exercise 1

Barbell Floor Press

Equipment: Barbell, Full Gym

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3 Sets

8-10 Reps

1 min Rest

Exercise 2

Kneeling Push-up

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8-12 Reps

1 min Rest

Exercise 3

Standing Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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3 Sets

8-12 Reps

1 min Rest

Exercise 4

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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3 Sets

10-15 Reps

1 min Rest

Exercise 5

Close Grip Cable Row

Equipment: Cable, Full Gym

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3 Sets

10-15 Reps

1 min Rest

Exercise 6

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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3 Sets

10-15 Reps

1 min Rest

Exercise 7

Hammer Curl

Equipment: Dumbbells, Full Gym

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3 Sets

10-15 Reps

1 min Rest

Exercise 8

Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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3 Sets

10-15 Reps

1min Rest

Exercise 9

Seated Bench Leg Pull-in

Equipment: Bench, Full Gym, NO EQUIPMENT

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4 Sets

12-15 Reps

1 min Rest

Exercise 10

Bicycle Crunch

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

12-15 Reps

1 min Rest

Exercise 11

Lying Knee Raise

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

12-15 Reps

1 min Rest

Exercise 12

Heel Touch

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

12-15 Reps

1 min Rest

Barbell Floor Press

Kneeling Push-up

Standing Dumbbell Shoulder Press

Dumbbell Lateral Raise

Close Grip Cable Row

Bent Over Dumbbell Row

Hammer Curl

Dumbbell Triceps Extension

Seated Bench Leg Pull-in

Bicycle Crunch

Lying Knee Raise

Heel Touch

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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