October 2023

Exercise 1

Standing Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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4 Sets

10 Reps

4kg Rest

Exercise 2

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

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4 Sets

10 Reps

4kg Rest

Exercise 3

Dumbbell Good Morning

Equipment: Dumbbells, Full Gym

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4 Sets

10 Reps

8kg Rest

Exercise 4

Seated Zottman Curl

Equipment: Dumbbells, Full Gym

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4 Sets

10 Reps

4kg Rest

Exercise 5

Calf Raise

Equipment: Dumbbells, Full Gym

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4 Sets

10 Reps

4kg Rest

Exercise 6

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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4 Sets

10 Reps

15kg Rest

Exercise 7

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

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4.5kg Rest

Exercise 8

Cross Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 9

Power Lunge

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

10 Reps

Exercise 10

Diagonal Neck Stretch

Equipment: Full Gym, NO EQUIPMENT

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Standing Dumbbell Shoulder Press

Dumbbell Pullover

Dumbbell Good Morning

Seated Zottman Curl

Calf Raise

Barbell Bent Over Row

One Arm Triceps Pushdown

Cross Crunch

Power Lunge

Diagonal Neck Stretch

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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