Day 2: Chest, arms, back, shoulders

Workout

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Bench Press

5 Sets

3 Reps

Barbell One Arm Floor Press

Equipment: Barbell, Full Gym

Barbell One Arm Floor Press

4 Sets

8,8,6,5 Reps

180 Rest

Dumbbell Row

Equipment: Dumbbells, Full Gym

Dumbbell Row

2 Sets

8,20-25 Reps

120 Rest

Seated Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Seated Dumbbell Lateral Raise

3 Sets

10 Reps

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

Cable Lateral Raise

3 Sets

10 Reps

Zottman Curl

Equipment: Dumbbells, Full Gym

Zottman Curl

3 Sets

8 Reps

Reverse Lunge Knee Lift

Equipment: Full Gym, NO EQUIPMENT

Reverse Lunge Knee Lift

3 Sets

15 Reps

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Day 3: Legs, back, shoulders, abs