OFF WEEK

Exercise 1

Lever Front Pulldown

Equipment: Full Gym, Machine

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Exercise 2

Cable Rear Pulldown

Equipment: Cable

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Exercise 3

Reverse Lat-Pulldown

Equipment: Cable, Full Gym

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Exercise 4

Incline Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 5

45 Degree Incline Row

Equipment: Dumbbells, Full Gym

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Exercise 6

Face Pull

Equipment: Cable, Full Gym

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Exercise 7

Seated Leg Curl

Equipment: Full Gym, Machine

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Exercise 8

Leg Extension

Equipment: Full Gym, Machine

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Exercise 9

Dumbbell Lunge

Equipment: Dumbbells, Full Gym

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Exercise 10

Seated Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 11

Dumbbell Goblet Squat

Equipment: Dumbbells, Full Gym

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Exercise 12

Push-down

Equipment: Cable, Full Gym

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Exercise 13

Dumbbell Seated Front and Back Tate Press

Equipment: Dumbbells, Full Gym

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Dumbbell Seated Front and Back Tate Press

Exercise 14

Dumbbell Incline Two Arm Extension

Equipment: Dumbbells, Full Gym

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Exercise 15

Dumbbell Rear Lunge

Equipment: Dumbbells, Full Gym

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Exercise 16

Cable Hip Adduction

Equipment: Cable, Full Gym, Resistance Band

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Exercise 17

Bridge Hip Abduction

Equipment: Full Gym, NO EQUIPMENT

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Exercise 18

Incline Dumbbell Fly

Equipment: Dumbbells, Full Gym

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Lever Front Pulldown

Cable Rear Pulldown

Reverse Lat-Pulldown

Incline Dumbbell Row

45 Degree Incline Row

Face Pull

Seated Leg Curl

Leg Extension

Dumbbell Lunge

Seated Hamstring Stretch

Dumbbell Goblet Squat

Push-down

Dumbbell Seated Front and Back Tate Press

Dumbbell Incline Two Arm Extension

Dumbbell Rear Lunge

Cable Hip Adduction

Bridge Hip Abduction

Incline Dumbbell Fly

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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