Program PIP 2

Exercise 1

Cable Straight Arm Pulldown

Equipment: Cable, Full Gym

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3 Sets

8-10 Reps

35kg Rest

Exercise 2

High Cable Crossover

Equipment: Cable, Full Gym

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3 Sets

10-12 Reps

25kg Rest

Exercise 3

Push-down

Equipment: Cable, Full Gym

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3 Sets

8-10 Reps

30kg Rest

Exercise 4

Z-Bar Curl

Equipment: Barbell, Full Gym

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3 Sets

12-15 Reps

12kg Rest

Exercise 5

Crunches

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

30 Reps

00kg Rest

Exercise 6

Standing Cable High-To-Low Twist

Equipment: Cable, Full Gym

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3 Sets

15-20 Reps

30kg Rest

Exercise 7

Smith Machine Squat

Equipment: Full Gym, Machine

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4 Sets

8-10 Reps

30kg Rest

Exercise 8

Barbell Single Leg Deadlift

Equipment: Barbell, Full Gym

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3 Sets

12-15 Reps

30kg Rest

Exercise 9

Smith Machine Bench Press

Equipment: Full Gym, Machine

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3 Sets

10-12 Reps

45kg Rest

Exercise 10

Close Grip Lat-Pulldown

Equipment: Cable, Full Gym

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3 Sets

8-10 Reps

40kg Rest

Exercise 11

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

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3 Sets

10-15 Reps

5-10kg Rest

Cable Straight Arm Pulldown

High Cable Crossover

Push-down

Z-Bar Curl

Crunches

Standing Cable High-To-Low Twist

Smith Machine Squat

Barbell Single Leg Deadlift

Smith Machine Bench Press

Close Grip Lat-Pulldown

Cable Lateral Raise

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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