Monday; Three Muscles (Back, Chest And Shoulders)

Exercise 1

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

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4 sets Sets

5-6 reps Reps

30 secs Rest

Exercise 2

Pec Deck Fly

Equipment: Full Gym, Machine

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4 sets Sets

8 reps Reps

30 secs Rest

Exercise 3

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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4 sets Sets

8 reps Reps

1 min Rest

Exercise 4

Lever Front Pulldown

Equipment: Full Gym, Machine

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3 sets Sets

8 reps Reps

45 secs Rest

Exercise 5

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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4 sets Sets

6 reps Reps

45 secs Rest

Exercise 6

Lever Shoulder Press

Equipment: Full Gym, Machine

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4 sets Sets

8 reps Reps

45 secs Rest

Exercise 7

Reverse Lat-Pulldown

Equipment: Cable, Full Gym

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4 sets Sets

12 reps Reps

45 secs Rest

Exercise 8

One-Arm Cable Chest Press

Equipment: Cable, Full Gym

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4 sets Sets

12 reps Reps

1 min Rest

Exercise 9

Two Arm Cable Front Raise

Equipment: Cable, Full Gym

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3 sets Sets

15 reps Reps

1 min Rest

Pull-Up

Pec Deck Fly

Dumbbell Shoulder Press

Lever Front Pulldown

Dumbbell Fly

Lever Shoulder Press

Reverse Lat-Pulldown

One-Arm Cable Chest Press

Two Arm Cable Front Raise

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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