Fat&Muscle Gain

Exercise 1

Zottman Curl

Equipment: Dumbbells, Full Gym

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4 Sets

5 Reps

30s Rest

Exercise 2

Barbell Curl

Equipment: Barbell, Full Gym

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5 Sets

5 Reps

30s Rest

Exercise 3

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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5 Sets

8 Reps

30s Rest

Exercise 4

Seated EZ-Bar Overhead Triceps Extension

Equipment: Barbell, Full Gym

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Seated EZ-Bar Overhead Triceps Extension

3 Sets

8 Reps

30s Rest

Exercise 5

Band Pushdown

Equipment: Full Gym, Resistance Band

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3 Sets

10 Reps

15s Rest

Exercise 6

Close Grip Bench Press

Equipment: Barbell, Bench, Full Gym

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5 Sets

5 Reps

1m Rest

Exercise 7

Bench Press

Equipment: Barbell, Bench, Full Gym

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5 Sets

8 Reps

1m30s Rest

Exercise 8

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

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3 Sets

8 Reps

30s Rest

Exercise 9

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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5 Sets

8 Reps

1m Rest

Exercise 10

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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5 Sets

8 Reps

45s Rest

Exercise 11

T-Bar Row

Equipment: Barbell, Full Gym, Landmine

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5 Sets

10 Reps

30s Rest

Exercise 12

Squat

Equipment: Barbell, Full Gym

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5 Sets

8 Reps

1m30s Rest

Exercise 13

Jump Squats

Equipment: Full Gym, NO EQUIPMENT

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Exercise 14

Rowing Machine

Equipment: Full Gym, Machine

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1 Sets

45 Reps

Exercise 15

Running

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

15 Reps

Zottman Curl

Barbell Curl

Dumbbell Kickback

Seated EZ-Bar Overhead Triceps Extension

Band Pushdown

Close Grip Bench Press

Bench Press

Dumbbell Pullover

Dumbbell Bench Press

Bent Over Dumbbell Row

T-Bar Row

Squat

Jump Squats

Rowing Machine

Running

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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