Week 1-Chest, shoulders, triceps

Workout

Bench Press

Equipment: Barbell, Bench, Full Gym

Bench Press

Pec Deck Fly

Equipment: Full Gym, Machine

Pec Deck Fly

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Fly

One-Arm Cable Chest Press

Equipment: Cable, Full Gym

One-Arm Cable Chest Press

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

Dumbbell Shoulder Press

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Dumbbell Lateral Raise

45 Degree Incline Row

Equipment: Dumbbells, Full Gym

45 Degree Incline Row

Push-down

Equipment: Cable, Full Gym

Push-down

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

Cable Rope Overhead Triceps Extension

Lying Barbell Triceps Extension

Equipment: Barbell, Bench, Full Gym

Lying Barbell Triceps Extension

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Dumbbell Lateral Raise

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