WEDNESDAYS

Exercise 1

Landmine Squat to Press

Equipment: Full Gym, Landmine

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Exercise 2

Landmine Lateral Raise

Equipment: Full Gym, Landmine

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3 Sets

15 Reps

Exercise 3

Tall Kneeling One Arm Kettlebell Press

Equipment: Full Gym, Kettlebell

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3 Sets

15 Reps

Exercise 4

Cable Rear Pulldown

Equipment: Cable

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3 Sets

15 Reps

Exercise 5

Lat Pulldown

Equipment: Cable, Full Gym

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3 Sets

15 Reps

Exercise 6

Seated Cable Row

Equipment: Cable, Full Gym

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3 Sets

15 Reps

Exercise 7

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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3 Sets

15 Reps

Exercise 8

Reverse Grip Barbell Row

Equipment: Barbell, Full Gym

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3 Sets

15 Reps

Exercise 9

Kneeling High Pulley Row

Equipment: Cable, Full Gym

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3 Sets

15 Reps

Exercise 10

Half Kneeling Lat Pulldown

Equipment: Cable, Full Gym

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3 Sets

15 Reps

Exercise 11

Assisted Pull-up

Equipment: Full Gym, Machine

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3 Sets

15 Reps

Exercise 12

Close Grip Cable Row

Equipment: Cable, Full Gym

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3 Sets

15 Reps

Exercise 13

Single Arm Twisting Seated Cable Row

Equipment: Cable, Full Gym, Resistance Band

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3 Sets

15 Reps

Exercise 14

Wrist Roller

Equipment: Full Gym

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3 Sets

15 Reps

Exercise 15

Barbell Reverse Wrist Curl

Equipment: Barbell, Full Gym

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3 Sets

15 Reps

Exercise 16

Barbell Reverse Wrist Curl

Equipment: Barbell, Full Gym

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3 Sets

15 Reps

Exercise 17

Medicine Ball Rotational Throw

Equipment: Exercise Ball, Full Gym

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3 Sets

15 Reps

Exercise 18

Kneeling Cable Crunch

Equipment: Cable, Full Gym

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3 Sets

15 Reps

Exercise 19

Captains Chair Leg Raise

Equipment: Full Gym, Machine

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3 Sets

15 Reps

Exercise 20

Weighted Sit-ups

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

15 Reps

Exercise 21

Weighted Front Plank

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

15 Reps

Exercise 22

Seated Crunch Machine

Equipment: Full Gym, Machine

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3 Sets

15 Reps

Exercise 23

Cable Half Kneeling Pallof Press

Equipment: Cable, Full Gym

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3 Sets

15 Reps

Exercise 24

Medicine Ball Overhead Throw

Equipment: Exercise Ball, Full Gym

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3 Sets

15 Reps

Exercise 25

Decline Dumbbell Press

Equipment: Bench, Dumbbells, Full Gym

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3 Sets

15 Reps

Exercise 26

Alternate Dumbbell Bench Press

Equipment: Dumbbells, Full Gym

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3 Sets

15 Reps

Exercise 27

Weighted Lateral Neck Flexion

Equipment: Full Gym

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3 Sets

30 Reps

Exercise 28

Weighted Lying Neck Extension (Neck Harness)

Equipment: Full Gym

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Weighted Lying Neck Extension (Neck Harness)

3 Sets

30 Reps

Exercise 29

Weighted Lying Neck Flexion (Neck Harness)

Equipment: Full Gym

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Weighted Lying Neck Flexion (Neck Harness)

3 Sets

30 Reps

Exercise 30

Cable Seated Neck Flexion with head harness

Equipment: Cable, Full Gym

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Cable Seated Neck Flexion with head harness

3 Sets

30 Reps

Exercise 31

Treadmill

Equipment: Full Gym, Machine

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18 Sets

20 Reps

20 Rest

Landmine Squat to Press

Landmine Lateral Raise

Tall Kneeling One Arm Kettlebell Press

Cable Rear Pulldown

Lat Pulldown

Seated Cable Row

Barbell Bent Over Row

Reverse Grip Barbell Row

Kneeling High Pulley Row

Half Kneeling Lat Pulldown

Assisted Pull-up

Close Grip Cable Row

Single Arm Twisting Seated Cable Row

Wrist Roller

Barbell Reverse Wrist Curl

Barbell Reverse Wrist Curl

Medicine Ball Rotational Throw

Kneeling Cable Crunch

Captains Chair Leg Raise

Weighted Sit-ups

Weighted Front Plank

Seated Crunch Machine

Cable Half Kneeling Pallof Press

Medicine Ball Overhead Throw

Decline Dumbbell Press

Alternate Dumbbell Bench Press

Weighted Lateral Neck Flexion

Weighted Lying Neck Extension (Neck Harness)

Weighted Lying Neck Flexion (Neck Harness)

Cable Seated Neck Flexion with head harness

Treadmill

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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