Day 3 – Back and Biceps

Workout

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

Bent Over Dumbbell Row

Incline Reverse Grip Dumbbell Row

Equipment: Dumbbells, Full Gym

Incline Reverse Grip Dumbbell Row

Dumbbell Seal Row

Equipment: Dumbbells, Full Gym

Dumbbell Seal Row

Push-Up to Renegade Row

Equipment: Dumbbells, Full Gym

Push-Up to Renegade Row

Cable Straight Arm Pulldown

Equipment: Cable, Full Gym

Cable Straight Arm Pulldown

Cable Pulldown Biceps Curl

Equipment: Cable, Full Gym

Cable Pulldown Biceps Curl

Lying High Bench Barbell Curl

Equipment: Barbell, Bench, Full Gym

Lying High Bench Barbell Curl

Dumbbell Curl

Equipment: Dumbbells, Full Gym

Dumbbell Curl

Seated Zottman Curl

Equipment: Dumbbells, Full Gym

Seated Zottman Curl

Concentration Curl

Equipment: Dumbbells, Full Gym

Concentration Curl

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Day 4 – Core and Abs Day 2 – Legs