Week 1-3

Exercise 1

Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 2

Seated Cable Row

Equipment: Cable, Full Gym

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Exercise 3

Single Arm Twisting Seated Cable Row

Equipment: Cable, Full Gym, Resistance Band

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Exercise 4

Zottman Curl

Equipment: Dumbbells, Full Gym

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Exercise 5

One Arm Prone Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 6

Flexor Incline Dumbbell Curls

Equipment: Dumbbells, Full Gym

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Exercise 7

Single Dumbbell Spider Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 8

Lever Standing Rear Kick

Equipment: Full Gym, Machine

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Exercise 9

Cable Hip Adduction

Equipment: Cable, Full Gym, Resistance Band

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Exercise 10

Hip Extension On Bench

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 11

Hip Adduction Machine

Equipment: Full Gym, Machine

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Exercise 12

Leg Press

Equipment: Full Gym, Machine

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Exercise 13

Horizontal Leg Press

Equipment: Full Gym, Machine

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Exercise 14

High Pulley Overhead Tricep Extension

Equipment: Cable, Full Gym

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Exercise 15

Dumbbell Tate Press

Equipment: Dumbbells, Full Gym

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Exercise 16

Bench Press

Equipment: Barbell, Bench, Full Gym

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Exercise 17

Assisted Chest Dip

Equipment: Full Gym, Machine

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Exercise 18

Lever Chest Press

Equipment: Full Gym, Machine

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Exercise 19

Incline Chest Press Machine

Equipment: Full Gym, Machine

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Exercise 20

Hammer Press

Equipment: Bench, Dumbbells, Full Gym

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Exercise 21

Leaning Single Arm Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Leaning Single Arm Dumbbell Lateral Raise

Exercise 22

Cable External Shoulder Rotation

Equipment: Cable, Full Gym

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Exercise 23

Cable Internal Shoulder Rotation

Equipment: Cable, Full Gym

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Lat Pulldown

Seated Cable Row

Single Arm Twisting Seated Cable Row

Zottman Curl

One Arm Prone Dumbbell Curl

Flexor Incline Dumbbell Curls

Single Dumbbell Spider Hammer Curl

Lever Standing Rear Kick

Cable Hip Adduction

Hip Extension On Bench

Hip Adduction Machine

Leg Press

Horizontal Leg Press

High Pulley Overhead Tricep Extension

Dumbbell Tate Press

Bench Press

Assisted Chest Dip

Lever Chest Press

Incline Chest Press Machine

Hammer Press

Leaning Single Arm Dumbbell Lateral Raise

Cable External Shoulder Rotation

Cable Internal Shoulder Rotation

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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