Day 1: Chest and Triceps

Workout

T-Bar Row

Equipment: Barbell, Full Gym, Landmine

T-Bar Row

2 Sets

4-8 Reps

3:00 Rest

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

Pull-Up

3 Sets

6-8 Reps

2:00 Rest

Seated Row Machine

Equipment: Full Gym, Machine

Seated Row Machine

3 Sets

8-12 Reps

2:00 Rest

Rear Delt Fly Machine

Equipment: Full Gym, Machine

Rear Delt Fly Machine

3 Sets

6-10 Reps

2:00 Rest

Push-down

Equipment: Cable, Full Gym

Push-down

3 Sets

8-12 Reps

2:00 Rest

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Day 2: Chest and Biceps esmasp ( õlg/triits)