Day 1

Workout

Bench Press

Equipment: Barbell, Bench, Full Gym

Bench Press

4 Sets

15-12-8-8 Reps

2-3 Rest

Pec Deck Fly

Equipment: Full Gym, Machine

Pec Deck Fly

3 Sets

12-15 Reps

1.5-2 Rest

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

Dumbbell Shoulder Press

3 Sets

8-10 Reps

2-3 Rest

Seated Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Seated Dumbbell Lateral Raise

3 Sets

10-12 Reps

1.5-2 Rest

One Arm Lying Triceps Extension

Equipment: Dumbbells, Full Gym

One Arm Lying Triceps Extension

3 Sets

10-12 Reps

1.5-2 Rest

Rope Pushdown

Equipment: Cable, Full Gym

Rope Pushdown

3 Sets

12-15 Reps

1.5-2 Rest

Standing Cable Crunch

Equipment: Cable, Full Gym

Standing Cable Crunch

4 Sets

10-12 Reps

1 min Rest

Captains Chair Leg Raise

Equipment: Full Gym, Machine

Captains Chair Leg Raise

4 Sets

15-20 Reps

1 Rest

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