Day 1 and 4

Workout

Smith Machine Bench Press

Equipment: Full Gym, Machine

Smith Machine Bench Press

3 Sets

8 Reps

Smith Machine Incline Bench Press

Equipment: Full Gym, Machine

Smith Machine Incline Bench Press

3 Sets

12 Reps

Smith Machine Shoulder Press

Equipment: Full Gym, Machine

Smith Machine Shoulder Press

3 Sets

8 Reps

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Dumbbell Lateral Raise

3 Sets

20 Reps

Push-down

Equipment: Cable, Full Gym

Push-down

3 Sets

12 Reps

Deadlift

Equipment: Barbell, Full Gym

Deadlift

3 Sets

8 Reps

Pull-Up

Equipment: Full Gym

Pull-Up

3 Sets

Failure Reps

Dumbbell Row

Equipment: Dumbbells, Full Gym

Dumbbell Row

3 Sets

failure Reps

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