Day 4 (1)

Exercise 1

Bench Press

Equipment: Barbell, Bench, Full Gym

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4 Sets

6-6-4-2 Reps

Exercise 2

Decline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

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3 Sets

8-8-6 Reps

Exercise 3

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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3 Sets

8-8-6 Reps

Exercise 4

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

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3 Sets

8-8-6 Reps

Exercise 5

Chest Dips

Equipment: Full Gym, Machine

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3 Sets

8-8-6 Reps

Exercise 6

Seated Bench Leg Pull-in

Equipment: Bench, Full Gym, NO EQUIPMENT

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4 Sets

10-10-10-10 Reps

Exercise 7

Kneeling Cable Crunch

Equipment: Cable, Full Gym

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4 Sets

10-8-8-6 Reps

Exercise 8

Seated Barbell Shoulder Press

Equipment: Barbell, Full Gym

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3 Sets

8-8-6 Reps

Exercise 9

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

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3 Sets

8-8-6 Reps

Exercise 10

Seated Rear Lateral Dumbbell Raise

Equipment: Dumbbells, Full Gym

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4 Sets

8-8-6-6 Reps

Exercise 11

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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3 Sets

8-8-6 Reps

Exercise 12

One Arm Reverse Pushdown

Equipment: Cable, Full Gym

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4 Sets

8-8-6-6 Reps

Exercise 13

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

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4 Sets

8-8-6-6 Reps

Bench Press

Decline Barbell Bench Press

Incline Dumbbell Press

Dumbbell Pullover

Chest Dips

Seated Bench Leg Pull-in

Kneeling Cable Crunch

Seated Barbell Shoulder Press

Cable Lateral Raise

Seated Rear Lateral Dumbbell Raise

Dumbbell Kickback

One Arm Reverse Pushdown

Cable Lateral Raise

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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