Day 1

Workout

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Bench Press

4 Sets

10-12 Reps

1.5-2 Rest

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Fly

3 Sets

12-15 Reps

1.5-2 Rest

Barbell Military Press (Overhead press)

Equipment: Barbell, Full Gym

Barbell Military Press (Overhead press)

3 Sets

10-12 Reps

1.5-2 Rest

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Dumbbell Lateral Raise

3 Sets

10-12 Reps

1.5-2 Rest

Push-down

Equipment: Cable, Full Gym

Push-down

4 Sets

12-15 Reps

1.5-2 Rest

Plank

Equipment: Full Gym, NO EQUIPMENT

Plank

4 Sets

60-90 SEC Reps

1-1.5 Rest

Weighted Hanging Knee Raises

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

Weighted Hanging Knee Raises

4- WITHOUT WEIGHT Sets

15-20 Reps

1-1.5 Rest

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