Day 6 (Hypertrophy – Chest and Arm)

Workout

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Bench Press

4 Sets

10 Reps

60 Rest

Incline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

Incline Barbell Bench Press

4 Sets

10 Reps

90 Rest

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Fly

4 Sets

12 Reps

60 Rest

Dumbbell Preacher Curl

Equipment: Dumbbells, Full Gym

Dumbbell Preacher Curl

4 Sets

12 Reps

60 Rest

Lever Triceps Dip

Equipment: Full Gym, Machine

Lever Triceps Dip

4 Sets

12 Reps

60 Rest

Donkey Calf Raise

Equipment: Full Gym, NO EQUIPMENT

Donkey Calf Raise

4 Sets

12 Reps

60 Rest

Lever Seated Calf Raise

Equipment: Full Gym, Machine

Lever Seated Calf Raise

4 Sets

12 Reps

60 Rest

Full Crunch Machine

Equipment: Full Gym, Machine

Full Crunch Machine

4 Sets

12 Reps

60 Rest

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