Growing Strong

Exercise 1

Body Saw Plank

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

12-15 Reps

60s-90s Rest

Exercise 2

Heel-Elevated Goblet Squat

Equipment: Dumbbells, Full Gym, Kettlebell

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3 Sets

20-30 Reps

60s-90s Rest

Exercise 3

Seated Barbell Finger Curl

Equipment: Barbell, Full Gym

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3 Sets

12-15 Reps

60s-90s Rest

Exercise 4

Cable Single Arm Hammer Curl

Equipment: Cable, Full Gym

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4 Sets

10-12 Reps

60s-90s Rest

Exercise 5

Standing Calf Raise With Dumbbell

Equipment: Dumbbells, Full Gym

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3 Sets

12-15 Reps

60s-90s Rest

Exercise 6

High Plank

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

12-15 Reps

60s-90s Rest

Exercise 7

Eccentric Pull-Up

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

10-12 Reps

60s-180s Rest

Exercise 8

Bench Press

Equipment: Barbell, Bench, Full Gym

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2-3 Sets

12-15 Reps

60s-120s Rest

Exercise 9

Dumbbell Squat

Equipment: Dumbbells, Full Gym

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2 Sets

15-25 Reps

60s-90s Rest

Exercise 10

Standing Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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3 Sets

12-15 Reps

60s-90s Rest

Exercise 11

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

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3 Sets

12-15 Reps

60s-90s Rest

Exercise 12

Barbell Curl

Equipment: Barbell, Full Gym

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3 Sets

12-15 Reps

60s-90s Rest

Exercise 13

Concentration Curl

Equipment: Dumbbells, Full Gym

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3 Sets

12-15 Reps

60s-90s Rest

Exercise 14

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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3 Sets

12-15 Reps

60s-90s Rest

Exercise 15

Hammer Curl

Equipment: Dumbbells, Full Gym

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3 Sets

12-15 Reps

60s-90s Rest

Exercise 16

Dumbbell Reverse Curl

Equipment: Dumbbells, Full Gym

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3 Sets

12-15 Reps

60s-90s Rest

Exercise 17

Cable Rope Hammer Curl

Equipment: Cable, Full Gym

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2 Sets

12-15 Reps

60s-90s Rest

Exercise 18

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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3 Sets

12-15 Reps

60s-90s Rest

Exercise 19

45 Degree Incline Dumbbell Row

Equipment: Dumbbells, Full Gym

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3 Sets

12-15 Reps

60s-90s Rest

Exercise 20

Lever Shoulder Press

Equipment: Full Gym, Machine

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3 Sets

12-15 Reps

60s-90s Rest

Exercise 21

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

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3 Sets

12-15 Reps

60s-90s Rest

Exercise 22

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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3 Sets

12-15 Reps

60s-90s Rest

Exercise 23

Push-down

Equipment: Cable, Full Gym

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3 Sets

12-15 Reps

60s-90s Rest

Exercise 24

Lever Front Pulldown

Equipment: Full Gym, Machine

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3 Sets

12-15 Reps

60s-90s Rest

Exercise 25

Cable Rear Pulldown

Equipment: Cable

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3 Sets

12-15 Reps

60s-90s Rest

Exercise 26

Lat Pulldown

Equipment: Cable, Full Gym

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2 Sets

12-15 Reps

60s-90s Rest

Exercise 27

Seated Cable Row

Equipment: Cable, Full Gym

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3 Sets

12-15 Reps

60s-90s Rest

Exercise 28

Cable Straight Arm Pulldown

Equipment: Cable, Full Gym

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3 Sets

12-15 Reps

60s-90s Rest

Exercise 29

Reverse Lat-Pulldown

Equipment: Cable, Full Gym

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2 Sets

12-15 Reps

60s-90s Rest

Body Saw Plank

Heel-Elevated Goblet Squat

Seated Barbell Finger Curl

Cable Single Arm Hammer Curl

Standing Calf Raise With Dumbbell

High Plank

Eccentric Pull-Up

Bench Press

Dumbbell Squat

Standing Dumbbell Shoulder Press

One Arm Triceps Pushdown

Barbell Curl

Concentration Curl

Double Arm Dumbbell Curl

Hammer Curl

Dumbbell Reverse Curl

Cable Rope Hammer Curl

Dumbbell Lateral Raise

45 Degree Incline Dumbbell Row

Lever Shoulder Press

One Arm Triceps Pushdown

Dumbbell Kickback

Push-down

Lever Front Pulldown

Cable Rear Pulldown

Lat Pulldown

Seated Cable Row

Cable Straight Arm Pulldown

Reverse Lat-Pulldown

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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