Friday Plan

Exercise 1

Seated Barbell Finger Curl

Equipment: Barbell, Full Gym

View Details

Exercise 2

Wrist Roller

Equipment: Full Gym

View Details

Exercise 3

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

View Details

Exercise 4

Barbell Reverse Curl

Equipment: Barbell, Full Gym

View Details

Exercise 5

Dumbbell Reverse Curl

Equipment: Dumbbells, Full Gym

View Details

Exercise 6

Dumbbell Reverse Curl

Equipment: Dumbbells, Full Gym

View Details

Exercise 7

Dumbbell Good Morning

Equipment: Dumbbells, Full Gym

View Details

Exercise 8

Dumbbell Deadlift

Equipment: Dumbbells, Full Gym

View Details

Exercise 9

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

View Details

Exercise 10

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

View Details

Exercise 11

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

View Details

Exercise 12

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

View Details

Exercise 13

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

View Details

Exercise 14

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

View Details

Exercise 15

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

View Details

Exercise 16

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

View Details

Exercise 17

Dumbbell Straight Arm Pullover (knees at 90 degrees)

Equipment: Dumbbells, Full Gym

View Details

Dumbbell Straight Arm Pullover (knees at 90 degrees)

Exercise 18

Body Saw Plank

Equipment: Full Gym, NO EQUIPMENT

View Details

Exercise 19

Dragon Flag

Equipment: Bench, Full Gym, NO EQUIPMENT

View Details

Exercise 20

Cross Crunch

Equipment: Full Gym, NO EQUIPMENT

View Details

Exercise 21

Mountain Climber

Equipment: Full Gym, NO EQUIPMENT

View Details

Exercise 22

Bicycle Crunch

Equipment: Full Gym, NO EQUIPMENT

View Details

Exercise 23

Dumbbell Row

Equipment: Dumbbells, Full Gym

View Details

Exercise 24

Push-Up to Renegade Row

Equipment: Dumbbells, Full Gym

View Details

Exercise 25

Dumbbell Walking Lunge

Equipment: Dumbbells, Full Gym

View Details

Exercise 26

Dumbbell Goblet Squat

Equipment: Dumbbells, Full Gym

View Details

Exercise 27

Dumbbell Push Press

Equipment: Dumbbells, Full Gym

View Details

Exercise 28

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

View Details

Exercise 29

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

View Details

Exercise 30

Alternating Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

View Details

Exercise 31

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

View Details

Exercise 32

Dumbbell Skull Crusher

Equipment: Dumbbells, Full Gym

View Details

Exercise 33

One-Arm Pronated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

View Details

One-Arm Pronated Dumbbell Triceps Extension

Exercise 34

Dumbbell Sumo Deadlift

Equipment: Dumbbells, Full Gym

View Details

Seated Barbell Finger Curl

Wrist Roller

Dumbbell Wrist Curl

Barbell Reverse Curl

Dumbbell Reverse Curl

Dumbbell Reverse Curl

Dumbbell Good Morning

Dumbbell Deadlift

Bent Over Dumbbell Row

Dumbbell Fly

Dumbbell Fly

Dumbbell Fly

Dumbbell Fly

Dumbbell Fly

Dumbbell Pullover

Dumbbell Bench Press

Dumbbell Straight Arm Pullover (knees at 90 degrees)

Body Saw Plank

Dragon Flag

Cross Crunch

Mountain Climber

Bicycle Crunch

Dumbbell Row

Push-Up to Renegade Row

Dumbbell Walking Lunge

Dumbbell Goblet Squat

Dumbbell Push Press

Dumbbell Lateral Raise

Dumbbell Shoulder Press

Alternating Dumbbell Front Raise

Seated Dumbbell Triceps Extension

Dumbbell Skull Crusher

One-Arm Pronated Dumbbell Triceps Extension

Dumbbell Sumo Deadlift

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

Site Menu Close Menu