Day 3: Upper Body (Back, Biceps, Core)

Workout

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

Pull-Up

4 Sets

8-10 Reps

Close Grip Cable Row

Equipment: Cable, Full Gym

Close Grip Cable Row

4 Sets

10 Reps

Reverse Lat-Pulldown

Equipment: Cable, Full Gym

Reverse Lat-Pulldown

4 Sets

8-10 Reps

Close Grip Z-Bar Curl

Equipment: Barbell, Full Gym

Close Grip Z-Bar Curl

3 Sets

10-12 Reps

Hammer Curl

Equipment: Dumbbells, Full Gym

Hammer Curl

3 Sets

12 Reps

Russian Twist

Equipment: Full Gym, NO EQUIPMENT

Russian Twist

3 Sets

12 Reps

Seated Bench Leg Pull-in

Equipment: Bench, Full Gym, NO EQUIPMENT

Seated Bench Leg Pull-in

3 Sets

12 Reps

Ab Straps Leg Raise

Equipment: Full Gym

Ab Straps Leg Raise

3 Sets

12 Reps

Barbell Bent Over Row

Equipment: Barbell, Full Gym

Barbell Bent Over Row

3 Sets

10 Reps

Seated Row Machine

Equipment: Full Gym, Machine

Seated Row Machine

3 Sets

10-12 Reps

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Day 4: Lower Body (Glutes, Hamstrings, Quads, Calves)Day 2: Lower Body (Quads, Glutes, Hamstrings)