First Day

Exercise 1

Inner Chest Press Machine

Equipment: Full Gym, Machine

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3 Sets

12-15 Reps

1 Rest

Exercise 2

Decline Chest Press Machine

Equipment: Full Gym, Machine

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3 Sets

12-15 Reps

1 Rest

Exercise 3

Pec Deck Fly

Equipment: Full Gym, Machine

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3 Sets

12-15 Reps

1 Rest

Exercise 4

Smith Machine Shoulder Press

Equipment: Full Gym, Machine

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3 Sets

12-15 Reps

1 Rest

Exercise 5

Smith Machine Behind Neck Press

Equipment: Full Gym, Machine

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3 Sets

12-15 Reps

1 Rest

Exercise 6

Dumbbell Chest Supported Lateral Raises

Equipment: Dumbbells, Full Gym

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3 Sets

12-15 Reps

1 Rest

Exercise 7

Cable Reverse Grip EZ-bar Biceps Curl

Equipment: Cable, Full Gym

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3 Sets

12-15 Reps

1 Rest

Exercise 8

Cable Rope Hammer Curl

Equipment: Cable, Full Gym

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3 Sets

12-15 Reps

1 Rest

Exercise 9

Cable Rope Hammer Curl

Equipment: Cable, Full Gym

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3 Sets

12-15 Reps

1 Rest

Exercise 10

One Arm Cable Curl

Equipment: Cable, Full Gym

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3 Sets

12-15 Reps

1 Rest

Inner Chest Press Machine

Decline Chest Press Machine

Pec Deck Fly

Smith Machine Shoulder Press

Smith Machine Behind Neck Press

Dumbbell Chest Supported Lateral Raises

Cable Reverse Grip EZ-bar Biceps Curl

Cable Rope Hammer Curl

Cable Rope Hammer Curl

One Arm Cable Curl

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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