Day 1

Workout

Bench Press

Equipment: Barbell, Bench, Full Gym

Bench Press

3 Sets

5 Reps

Heavy 80-90% Rest

Bench Press

Equipment: Barbell, Bench, Full Gym

Bench Press

1 Sets

12 Reps

Moderate Rest

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

Dumbbell Shoulder Press

3 Sets

12 Reps

Alternated Rest

Cable Crossover

Equipment: Cable, Full Gym

Cable Crossover

3 Sets

12 Reps

Superset 1 Rest

Rope Pushdown

Equipment: Cable, Full Gym

Rope Pushdown

3 Sets

12 Reps

Superset 1 Rest

Leaning Cable Lateral Raise

Equipment: Cable, Full Gym

Leaning Cable Lateral Raise

3 Sets

10 Reps

Treadmill

Equipment: Full Gym, Machine

Treadmill

1 Sets

15 Reps

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