SIRT-OMUZ

Exercise 1

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

8-12 Reps

1-3 Rest

Exercise 2

Barbell Military Press (Overhead press)

Equipment: Barbell, Full Gym

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4 Sets

8-12 Reps

1-3 DK Rest

Exercise 3

Cable Rear Pulldown

Equipment: Cable

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4 Sets

8-12 Reps

1-3 DK Rest

Exercise 4

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

1-3 DK Rest

Exercise 5

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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4 Sets

8-12 Reps

1-3 DK Rest

Exercise 6

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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4 Sets

8-12 Reps

1-3 DK Rest

Exercise 7

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12-15 Reps

1-3 DK Rest

Exercise 8

Triceps Dips

Equipment: Full Gym, Machine, NO EQUIPMENT

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4 Sets

12-15 Reps

1-3 DK Rest

Exercise 9

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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5 Sets

5 Reps

5 Rest

Exercise 10

Dumbbell 6 Way Raise

Equipment: Dumbbells

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5 Sets

5 Reps

5 Rest

Exercise 11

Dumbbell 4 Way Lateral Raise

Equipment: Dumbbells, Full Gym

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5 Sets

5 Reps

5 Rest

Exercise 12

Alternating Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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5 Sets

5 Reps

5 Rest

Exercise 13

Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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5 Sets

5 Reps

5 Rest

Exercise 14

Seated Rear Lateral Dumbbell Raise

Equipment: Dumbbells, Full Gym

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5 Sets

5 Reps

5 Rest

Exercise 15

Arnold Press

Equipment: Dumbbells, Full Gym

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5 Sets

5 Reps

5 Rest

Exercise 16

Dumbbell Raise

Equipment: Dumbbells, Full Gym

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5 Sets

5 Reps

5 Rest

Exercise 17

Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 18

Dumbbell Bent Over Reverse Grip Row

Equipment: Dumbbells, Full Gym

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Exercise 19

Dumbbell Straight Leg Deadlift

Equipment: Dumbbells, Full Gym

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Pull-Up

Barbell Military Press (Overhead press)

Cable Rear Pulldown

Dumbbell Lateral Raise

Barbell Bent Over Row

Dumbbell Shoulder Press

Dumbbell Curl

Triceps Dips

Dumbbell Lateral Raise

Dumbbell 6 Way Raise

Dumbbell 4 Way Lateral Raise

Alternating Dumbbell Front Raise

Dumbbell Front Raise

Seated Rear Lateral Dumbbell Raise

Arnold Press

Dumbbell Raise

Dumbbell Row

Dumbbell Bent Over Reverse Grip Row

Dumbbell Straight Leg Deadlift

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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