Day 1

Workout

Bench Press

Equipment: Barbell, Bench, Full Gym

Bench Press

3-4 Sets

5 Reps

SUPER 1 Rest

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Dumbbell Lateral Raise

2-3 Sets

6-10 Reps

SUPER 1 Rest

Barbell Military Press (Overhead press)

Equipment: Barbell, Full Gym

Barbell Military Press (Overhead press)

2-3 Sets

5-8 Reps

SUPER 2 Rest

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Fly

3 Sets

5-9 Reps

SUPER 2 Rest

Bench Dips

Equipment: Bench, Full Gym, NO EQUIPMENT

Bench Dips

2-3 Sets

5-9 Reps

SUPER 3 Rest

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Pullover

3 Sets

5-8 Reps

SUPER 3 Rest

Rowing Machine

Equipment: Full Gym, Machine

Rowing Machine

WARMUP Sets

10-20MIN Reps

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