Test Program

Workout

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

Incline Dumbbell Press

4 Sets

12-15 Reps

Incline Dumbbell Fly

Equipment: Dumbbells, Full Gym

Incline Dumbbell Fly

4 Sets

12-15 Reps

Barbell Bent Over Row

Equipment: Barbell, Full Gym

Barbell Bent Over Row

4 Sets

12-15 Reps

Smith Machine Shoulder Press

Equipment: Full Gym, Machine

Smith Machine Shoulder Press

4 Sets

12-15 Reps

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

Cable Rope Overhead Triceps Extension

4 Sets

30 Reps

Seated Incline Dumbbell Curl

Equipment: Dumbbells, Full Gym

Seated Incline Dumbbell Curl

4 Sets

20 Reps

Deadlift

Equipment: Barbell, Full Gym

Deadlift

6 Sets

Failure Reps

Leg Curl

Equipment: Full Gym, Machine

Leg Curl

3 Sets

30, 40, 50 Reps

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