Day 1

Workout

Standing Wide Knees Adductor Stretch

Equipment: Full Gym, NO EQUIPMENT

Standing Wide Knees Adductor Stretch

Elbow To Knee Twists

Equipment: Full Gym, NO EQUIPMENT

Elbow To Knee Twists

1 Sets

20 Reps

Single Leg Calf Raise

Equipment: Full Gym, NO EQUIPMENT

Single Leg Calf Raise

Calves Stretch Static Position

Equipment: Full Gym, NO EQUIPMENT

Calves Stretch Static Position

Dumbbell Power Clean

Equipment: Dumbbells, Full Gym

Dumbbell Power Clean

Medicine ball Overhead Slam

Equipment: Exercise Ball, Full Gym

Medicine ball Overhead Slam

Dumbbell Romanian Deadlift

Equipment: Dumbbells, Full Gym

Dumbbell Romanian Deadlift

Lying Weighted Neck Flexion

Equipment: Dumbbells, Full Gym

Lying Weighted Neck Flexion

Dumbbell Pull Through

Equipment: Dumbbells, Full Gym

Dumbbell Pull Through

Lying Weighted Neck Extension

Equipment: Dumbbells, Full Gym

Lying Weighted Neck Extension

Dumbbell Sumo Squat

Equipment: Dumbbells, Full Gym

Dumbbell Sumo Squat

Seated Bench Leg Pull-in

Equipment: Bench, Full Gym, NO EQUIPMENT

Seated Bench Leg Pull-in

Dumbbell Forward Leaning Lunge

Equipment: Dumbbells, Full Gym

Dumbbell Forward Leaning Lunge

Dumbbell Upright Row

Equipment: Dumbbells, Full Gym

Dumbbell Upright Row

Dumbbell Reverse Lunge

Equipment: Dumbbells, Full Gym

Dumbbell Reverse Lunge

Dumbbell Raise

Equipment: Dumbbells, Full Gym

Dumbbell Raise

Cable Upright Row

Equipment: Cable, Full Gym

Cable Upright Row

Dumbbell Incline Shrug

Equipment: Dumbbells, Full Gym

Dumbbell Incline Shrug

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

Dumbbell Shrug

Gittleson Shrug

Equipment: Dumbbells, Full Gym

Gittleson Shrug

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

Bent Over Dumbbell Row

Standing Hip Extension

Equipment: Full Gym, NO EQUIPMENT

Standing Hip Extension

Single Dumbbell Spider Hammer Curl

Equipment: Dumbbells, Full Gym

Single Dumbbell Spider Hammer Curl

Dumbbell Reverse Curl

Equipment: Dumbbells, Full Gym

Dumbbell Reverse Curl

Dumbbell Finger Curl

Equipment: Dumbbells, Full Gym

Dumbbell Finger Curl

Dumbbell Lunge

Equipment: Dumbbells, Full Gym

Dumbbell Lunge

Side Lunge

Equipment: Full Gym, NO EQUIPMENT

Side Lunge

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Dumbbell Lateral Raise

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

Dumbbell Shoulder Press

45 Degree Incline Row

Equipment: Dumbbells, Full Gym

45 Degree Incline Row

Dumbbell 6 Way Raise

Equipment: Dumbbells

Dumbbell 6 Way Raise

Two Arm Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

Two Arm Dumbbell Front Raise

Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

Dumbbell Front Raise

Bent Arm Lateral Raise

Equipment: Dumbbells, Full Gym

Bent Arm Lateral Raise

Weight Plate Front Raise

Equipment: Dumbbells, Full Gym

Weight Plate Front Raise

Dumbbell Scaption

Equipment: Dumbbells, Full Gym

Dumbbell Scaption

Dumbbell Cuban External Rotation

Equipment: Dumbbells, Full Gym

Dumbbell Cuban External Rotation

Incline Dumbbell Reverse Fly

Equipment: Dumbbells, Full Gym

Incline Dumbbell Reverse Fly

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