Phase 1 – Integrity Advanced

Workout

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Bench Press

2 Sets

10 Reps

30 Rest

Push-Up

Equipment: Full Gym, NO EQUIPMENT

Push-Up

1 Sets

20 Reps

30 Rest

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

Dumbbell Shoulder Press

2 Sets

10 Reps

30 Rest

Seated Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Seated Dumbbell Lateral Raise

2 Sets

10 Reps

30 Rest

Dumbbell Lunge

Equipment: Dumbbells, Full Gym

Dumbbell Lunge

1 Sets

8-10 Walking Reps

30 Rest

Seated Row Machine

Equipment: Full Gym, Machine

Seated Row Machine

1 Sets

8-10 Reps

30 Rest

Crunches

Equipment: Full Gym, NO EQUIPMENT

Crunches

1 Sets

12-15 Reps

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