Day 1

Workout

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Bench Press

3 Sets

12-15 Reps

2 Rest

Pec Deck Fly

Equipment: Full Gym, Machine

Pec Deck Fly

3 Sets

12-15 Reps

2 Rest

Lever Shoulder Press

Equipment: Full Gym, Machine

Lever Shoulder Press

2 Sets

12-15 Reps

2 Rest

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Dumbbell Lateral Raise

3 Sets

12-15 Reps

2 Rest

Push-down

Equipment: Cable, Full Gym

Push-down

4 Sets

12-15 Reps

2 Rest

Decline Sit-up

Equipment: Bench, Full Gym

Decline Sit-up

3 Sets

TO FAILURE Reps

1-1.5 Rest

Captains Chair Leg Raise

Equipment: Full Gym, Machine

Captains Chair Leg Raise

3 Sets

15-20 Reps

1-1.5 Rest

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