MONDAY/THURSDAY 1

Exercise 1

Pec Deck Fly

Equipment: Full Gym, Machine

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4 Sets

12 Reps

45s Rest

Exercise 2

Smith Machine Bench Press

Equipment: Full Gym, Machine

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4 Sets

12 Reps

45s Rest

Exercise 3

Close-Grip Dumbbell Press

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

45s Rest

Exercise 4

Reverse Grip Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

45s Rest

Exercise 5

Smith Machine Behind Neck Press

Equipment: Full Gym, Machine

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4 Sets

12 Reps

45s Rest

Exercise 6

Lever Shoulder Press

Equipment: Full Gym, Machine

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4 Sets

12 Reps

45s Rest

Exercise 7

Seated Rear Lateral Dumbbell Raise

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

45s Rest

Exercise 8

Seated Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

45s Rest

Exercise 9

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

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4 Sets

12 Reps

45s Rest

Exercise 10

Cable Rear Drive

Equipment: Cable, Full Gym

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4 Sets

12 Reps

45s Rest

Exercise 11

Dumbbell Skull Crusher

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

45s Rest

Exercise 12

Dumbbell Tate Press

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

45s Rest

Pec Deck Fly

Smith Machine Bench Press

Close-Grip Dumbbell Press

Reverse Grip Incline Dumbbell Press

Smith Machine Behind Neck Press

Lever Shoulder Press

Seated Rear Lateral Dumbbell Raise

Seated Dumbbell Front Raise

Cable Rope Overhead Triceps Extension

Cable Rear Drive

Dumbbell Skull Crusher

Dumbbell Tate Press

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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