DAY 1

Exercise 1

Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 2

Twisting Hyperextension

Equipment: Full Gym, Machine

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Exercise 3

Bench Side Bend

Equipment: Full Gym, Machine

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Exercise 4

Seated Crunch Machine

Equipment: Full Gym, Machine

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Exercise 5

Push-down

Equipment: Cable, Full Gym

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Exercise 6

Rope Pushdown

Equipment: Cable, Full Gym

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Exercise 7

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

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Exercise 8

Dumbbell Skull Crusher

Equipment: Dumbbells, Full Gym

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Exercise 9

Asisted Triceps Dips

Equipment: Full Gym, Machine

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Exercise 10

Lying Chest Press Machine

Equipment: Full Gym, Machine

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Exercise 11

Machine Fly

Equipment: Full Gym, Machine

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Exercise 12

High Cable Crossover

Equipment: Cable, Full Gym

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Exercise 13

Smith Machine Incline Bench Press

Equipment: Full Gym, Machine

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Exercise 14

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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Exercise 15

Seated Bench Leg Pull-in

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 16

Weighted Crunch

Equipment: Full Gym, NO EQUIPMENT

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Hyperextension

Twisting Hyperextension

Bench Side Bend

Seated Crunch Machine

Push-down

Rope Pushdown

One Arm Triceps Pushdown

Dumbbell Skull Crusher

Asisted Triceps Dips

Lying Chest Press Machine

Machine Fly

High Cable Crossover

Smith Machine Incline Bench Press

Incline Dumbbell Press

Seated Bench Leg Pull-in

Weighted Crunch

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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