Hand , Chest , Back

Exercise 1

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

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4 Sets

12 Reps

40 sec Rest

Exercise 2

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

1 min Rest

Exercise 3

Lever Shoulder Press

Equipment: Full Gym, Machine

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3 Sets

12 Reps

1 min Rest

Exercise 4

Dumbbell 4 Way Lateral Raise

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

1 min Rest

Exercise 5

Two Arm Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

1 min Rest

Exercise 6

Lat Pulldown

Equipment: Cable, Full Gym

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3 Sets

12 Reps

1 min Rest

Exercise 7

Seated Cable Row

Equipment: Cable, Full Gym

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3 Sets

12 Reps

1 min Rest

Exercise 8

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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3 Sets

12 Reps

1 min Rest

Exercise 9

Push-down

Equipment: Cable, Full Gym

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3 Sets

12 Reps

1 min Rest

Exercise 10

Pec Deck Fly

Equipment: Full Gym, Machine

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4 Sets

12 Reps

1 min Rest

Exercise 11

Decline Dumbbell Press

Equipment: Bench, Dumbbells, Full Gym

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3 Sets

12 Reps

1 min Rest

Exercise 12

Close-grip Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

1 min Rest

Exercise 13

Seated Biceps Curl

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

1 min Rest

Exercise 14

Reverse Grip EZ-Bar Curl

Equipment: Barbell, Full Gym

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3 Sets

12 Reps

1 min Rest

Exercise 15

Rope Straight Arm Pulldown

Equipment: Cable, Full Gym

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3 Sets

12 Reps

1 min Rest

Exercise 16

Lever Incline Hammer Chest Press

Equipment: Full Gym, Machine

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3 Sets

12 Reps

1 min Rest

Exercise 17

Cable Rope Hammer Curl

Equipment: Cable, Full Gym

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4 Sets

12 Reps

1 min Rest

One Arm Triceps Pushdown

Dumbbell Shoulder Press

Lever Shoulder Press

Dumbbell 4 Way Lateral Raise

Two Arm Dumbbell Front Raise

Lat Pulldown

Seated Cable Row

Barbell Bent Over Row

Push-down

Pec Deck Fly

Decline Dumbbell Press

Close-grip Incline Dumbbell Press

Seated Biceps Curl

Reverse Grip EZ-Bar Curl

Rope Straight Arm Pulldown

Lever Incline Hammer Chest Press

Cable Rope Hammer Curl

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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