UPPER

Exercise 1

Bench Press

Equipment: Barbell, Bench, Full Gym

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alt each week W/ DUMBBELLS Sets

Exercise 2

Smith Machine Shoulder Press

Equipment: Full Gym, Machine

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alt each week W/ DUMBBELLS Sets

Exercise 3

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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45 Sets

Exercise 4

Push-down

Equipment: Cable, Full Gym

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57 Sets

Exercise 5

Cable Curl

Equipment: Cable, Full Gym

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57 Sets

Exercise 6

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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alt each week W/ DUMBBELLS Sets

DAY2 Reps

Exercise 7

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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ONE ARM SMITH MACHINE Sets

Exercise 8

Hammer Curl

Equipment: Dumbbells, Full Gym

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25 Sets

Exercise 9

Close Grip Cable Row

Equipment: Cable, Full Gym

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140 Sets

Exercise 10

Dumbbell Skull Crusher

Equipment: Dumbbells, Full Gym

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17.5 Sets

Exercise 11

Lever Triceps Dip

Equipment: Full Gym, Machine

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160 Sets

DAY3 Reps

Exercise 12

Pec Deck Fly

Equipment: Full Gym, Machine

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110 Sets

Exercise 13

Lat Pulldown

Equipment: Cable, Full Gym

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USE CLOSE GRIP Reps

Exercise 14

Single Arm Reverse Grip Cable Bicep Curl

Equipment: Cable, Full Gym, Resistance Band

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Single Arm Reverse Grip Cable Bicep Curl

25 Sets

Exercise 15

Leaning Cable Lateral Raise

Equipment: Cable, Full Gym

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10 Sets

Bench Press

Smith Machine Shoulder Press

Barbell Bent Over Row

Push-down

Cable Curl

Incline Dumbbell Press

Dumbbell Shoulder Press

Hammer Curl

Close Grip Cable Row

Dumbbell Skull Crusher

Lever Triceps Dip

Pec Deck Fly

Lat Pulldown

Single Arm Reverse Grip Cable Bicep Curl

Leaning Cable Lateral Raise

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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