MONDAY

Exercise 1

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

8 Reps

2min Rest

Exercise 2

EZ Bar Preacher Curl

Equipment: Barbell, Full Gym

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3 Sets

10 Reps

1min Rest

Exercise 3

Bench Press

Equipment: Barbell, Bench, Full Gym

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3 Sets

12 Reps

1min Rest

Exercise 4

Triceps Dips

Equipment: Full Gym, Machine, NO EQUIPMENT

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2 Sets

15 Reps

1min Rest

Exercise 5

Dragon Flag

Equipment: Bench, Full Gym, NO EQUIPMENT

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3 Sets

12 Reps

1min Rest

Exercise 6

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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3 Sets

12 Reps

1min Rest

Exercise 7

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

1min Rest

Exercise 8

Seated Bench Leg Pull-in

Equipment: Bench, Full Gym, NO EQUIPMENT

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2 Sets

10 Reps

1min Rest

Exercise 9

Lying Weighted Neck Flexion

Equipment: Dumbbells, Full Gym

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2 Sets

8 Reps

1min Rest

Pull-Up

EZ Bar Preacher Curl

Bench Press

Triceps Dips

Dragon Flag

Dumbbell Fly

Dumbbell Shoulder Press

Seated Bench Leg Pull-in

Lying Weighted Neck Flexion

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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