Program

Workout

Lat Pulldown

Equipment: Cable, Full Gym

Lat Pulldown

Seated Cable Row

Equipment: Cable, Full Gym

Seated Cable Row

Barbell Bent Over Row

Equipment: Barbell, Full Gym

Barbell Bent Over Row

Dumbbell Row

Equipment: Dumbbells, Full Gym

Dumbbell Row

Reverse Lat-Pulldown

Equipment: Cable, Full Gym

Reverse Lat-Pulldown

Reverse Grip Barbell Row

Equipment: Barbell, Full Gym

Reverse Grip Barbell Row

Deadlift

Equipment: Barbell, Full Gym

Deadlift

Sumo Deadlift

Equipment: Barbell, Full Gym

Sumo Deadlift

Table Inverted Row

Equipment: Full Gym, NO EQUIPMENT

Table Inverted Row

Heel Touch

Equipment: Full Gym, NO EQUIPMENT

Heel Touch

Weighted Front Plank

Equipment: Full Gym, NO EQUIPMENT

Weighted Front Plank

Cable Side Bend

Equipment: Cable, Full Gym

Cable Side Bend

Bench Press

Equipment: Barbell, Bench, Full Gym

Bench Press

Pec Deck Fly

Equipment: Full Gym, Machine

Pec Deck Fly

Cable Upper Chest Crossovers

Equipment: Cable, Full Gym

Cable Upper Chest Crossovers

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Fly

Cable Crossover

Equipment: Cable, Full Gym

Cable Crossover

Incline Dumbbell Fly

Equipment: Dumbbells, Full Gym

Incline Dumbbell Fly

Clap Push-Up

Equipment: Full Gym, NO EQUIPMENT

Clap Push-Up

Inverted Row

Equipment: Full Gym, NO EQUIPMENT

Inverted Row

Reverse Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

Reverse Chest Stretch

Dumbbell Push Press

Equipment: Dumbbells, Full Gym

Dumbbell Push Press

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

Dumbbell Shoulder Press

Two Arm Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

Two Arm Dumbbell Front Raise

Arnold Press

Equipment: Dumbbells, Full Gym

Arnold Press

Cable Rear Delt Fly

Equipment: Cable, Full Gym, Resistance Band

Cable Rear Delt Fly

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

Double Arm Dumbbell Curl

Two Dumbbell Preacher Curl

Equipment: Dumbbells, Full Gym

Two Dumbbell Preacher Curl

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

One Arm Triceps Pushdown

Push-down

Equipment: Cable, Full Gym

Push-down

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

Cable Rope Overhead Triceps Extension

Bench Dips on Floor

Equipment: Bench, Full Gym

Bench Dips on Floor

Dumbbell Seated Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

Dumbbell Seated Neutral Wrist Curl

Dumbbell Cossack Squat

Equipment: Dumbbells, Full Gym

Dumbbell Cossack Squat

Squat

Equipment: Barbell, Full Gym

Squat

Leg Curl

Equipment: Full Gym, Machine

Leg Curl

Seated Leg Curl

Equipment: Full Gym, Machine

Seated Leg Curl

Leg Extension

Equipment: Full Gym, Machine

Leg Extension

Dumbbell Bulgarian Split Squat

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Bulgarian Split Squat

Upavistha Konasana

Equipment: Full Gym, NO EQUIPMENT

Upavistha Konasana

Seated Groin / Adductor Stretch

Equipment: Full Gym, NO EQUIPMENT

Seated Groin / Adductor Stretch

Leg Press Calf Raise

Equipment: Full Gym, Machine

Leg Press Calf Raise

Standing Cross Leg Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

Standing Cross Leg Hamstring Stretch

Band Foot External Rotation

Equipment: Full Gym, Resistance Band

Band Foot External Rotation

Foot and Ankles Stretches

Equipment: Full Gym, NO EQUIPMENT

Foot and Ankles Stretches

Inner Thigh Side Stretch

Equipment: Full Gym, NO EQUIPMENT

Inner Thigh Side Stretch

Dumbbell Burpees

Equipment: Dumbbells, Full Gym

Dumbbell Burpees

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