Day 4

Exercise 1

Standing Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 2

Bodyweight Sumo Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 3

Bridge Hip Abduction

Equipment: Full Gym, NO EQUIPMENT

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Exercise 4

Standing Toe Touch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 5

Thigh fly (Adductor Magnus Stretch)

Equipment: Full Gym, NO EQUIPMENT

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Exercise 6

Cossack Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 7

Jumping jack

Equipment: Full Gym, NO EQUIPMENT

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Exercise 8

Bodyweight Windmill

Equipment: Full Gym, NO EQUIPMENT

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Exercise 9

Front to Side Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 10

Dumbbell Side Bend

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

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Exercise 11

Dumbbell Upward Fly

Equipment: Dumbbells, Full Gym

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Exercise 12

Dumbbell One Arm Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 13

Dumbbell Scaption

Equipment: Dumbbells, Full Gym

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Exercise 14

Across Chest Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 15

Dumbbell Lateral Step Up

Equipment: Dumbbells, Full Gym

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Exercise 16

Chair Dips

Equipment: Full Gym, NO EQUIPMENT

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Exercise 17

Close-grip Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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Exercise 18

Dumbbell Reverse Curl

Equipment: Dumbbells, Full Gym

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Exercise 19

Seated Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 20

Seated Biceps Curl

Equipment: Dumbbells, Full Gym

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Exercise 21

Seated One-Arm Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Seated One-Arm Dumbbell Triceps Extension

Exercise 22

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Standing Dumbbell Shoulder Press

Bodyweight Sumo Squat

Bridge Hip Abduction

Standing Toe Touch

Thigh fly (Adductor Magnus Stretch)

Cossack Squat

Jumping jack

Bodyweight Windmill

Front to Side Plank

Dumbbell Side Bend

Dumbbell Upward Fly

Dumbbell One Arm Shoulder Press

Dumbbell Scaption

Across Chest Shoulder Stretch

Dumbbell Lateral Step Up

Chair Dips

Close-grip Incline Dumbbell Press

Dumbbell Reverse Curl

Seated Hammer Curl

Seated Biceps Curl

Seated One-Arm Dumbbell Triceps Extension

Seated Dumbbell Triceps Extension

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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