Day 1 : Push

Workout

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Bench Press

4 Sets

8 Reps

45-60 Rest

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

Incline Dumbbell Press

3 Sets

8-12 Reps

45-60 Rest

Cable Crossover

Equipment: Cable, Full Gym

Cable Crossover

2 Sets

12-15 Reps

45-60 Rest

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Dumbbell Lateral Raise

3 Sets

12-15 Reps

45-60 Rest

Rope Pushdown

Equipment: Cable, Full Gym

Rope Pushdown

3 Sets

10-15 Reps

45-60 Rest

Lying Barbell Triceps Extension

Equipment: Barbell, Bench, Full Gym

Lying Barbell Triceps Extension

3 Sets

12-15 Reps

45-60 Rest

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Day 2 : Pull 3/3