GAINS

Exercise 1

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

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3 Sets

10 Reps

30 Rest

Exercise 2

Dragon Flag

Equipment: Bench, Full Gym, NO EQUIPMENT

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3 Sets

10 Reps

30 Rest

Exercise 3

Standing Cable Crunch

Equipment: Cable, Full Gym

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3 Sets

10 Reps

30 Rest

Exercise 4

Decline Sit-up

Equipment: Bench, Full Gym

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3 Sets

10 Reps

30 Rest

Exercise 5

Decline Sit-up

Equipment: Bench, Full Gym

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3 Sets

10 Reps

30 Rest

Exercise 6

Weighted Front Plank

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

45 Reps

30 Rest

Exercise 7

Rowing Machine

Equipment: Full Gym, Machine

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3 Sets

10 Reps

30 Rest

Exercise 8

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

4 Reps

30 Rest

Exercise 9

Lat Pulldown

Equipment: Cable, Full Gym

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3 Sets

10 Reps

30 Rest

Exercise 10

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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3 Sets

10 Reps

30 Rest

Exercise 11

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

30 Rest

Exercise 12

Hammer Curl

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

30 Rest

Exercise 13

Seated Incline Dumbbell Curl

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

30 Rest

Exercise 14

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

30 Rest

Exercise 15

Standing Calf Raise With Dumbbell

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

30 Rest

Exercise 16

Barbell Squat

Equipment: Barbell, Full Gym

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One Arm Triceps Pushdown

Dragon Flag

Standing Cable Crunch

Decline Sit-up

Decline Sit-up

Weighted Front Plank

Rowing Machine

Pull-Up

Lat Pulldown

Barbell Bent Over Row

Dumbbell Curl

Hammer Curl

Seated Incline Dumbbell Curl

Dumbbell Wrist Curl

Standing Calf Raise With Dumbbell

Barbell Squat

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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