Monday: (Arms)

Exercise 1

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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5 Sets

8 Reps

1 Rest

Exercise 2

Hammer Curl

Equipment: Dumbbells, Full Gym

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5 Sets

8 Reps

1 Rest

Exercise 3

Dumbbell Preacher Curl

Equipment: Dumbbells, Full Gym

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5 Sets

8 Reps

1 Rest

Exercise 4

Flexor Incline Dumbbell Curls

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

1 Rest

Exercise 5

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

1 Rest

Exercise 6

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

1 Rest

Exercise 7

Seated Barbell Shoulder Press

Equipment: Barbell, Full Gym

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5 Sets

8 Reps

1 Rest

Exercise 8

Push Press

Equipment: Barbell, Full Gym

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3 Sets

8 Reps

1 Rest

Exercise 9

Crunches

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

Fail Reps

1 Rest

Exercise 10

Bicycle Crunch

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

fail Reps

1 Rest

Exercise 11

Leg Raise

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

fail Reps

1 Rest

Exercise 12

Reverse Crunch

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

fail Reps

1 Rest

Exercise 13

Plank

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

fail Reps

1 Rest

Dumbbell Curl

Hammer Curl

Dumbbell Preacher Curl

Flexor Incline Dumbbell Curls

Dumbbell Shoulder Press

Dumbbell Lateral Raise

Seated Barbell Shoulder Press

Push Press

Crunches

Bicycle Crunch

Leg Raise

Reverse Crunch

Plank

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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