Workout 1

Workout

Body Ups

Equipment: Full Gym, NO EQUIPMENT

Body Ups

3 Sets

To fail Reps

30 Rest

Push-Up

Equipment: Full Gym, NO EQUIPMENT

Push-Up

30 Sets

20 Reps

30 Rest

Decline Push-up

Equipment: Full Gym, NO EQUIPMENT

Decline Push-up

3 Sets

20 Reps

30 Rest

Wide Grip Bench Press

Equipment: Barbell, Full Gym

Wide Grip Bench Press

3 Sets

14 Reps

30 Rest

Close Grip Bench Press

Equipment: Barbell, Bench, Full Gym

Close Grip Bench Press

3 Sets

14 Reps

30 Rest

Incline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

Incline Barbell Bench Press

3 Sets

14 Reps

30 Rest

Decline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

Decline Barbell Bench Press

3 Sets

14 Reps

30 Rest

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

Incline Dumbbell Press

3 Sets

14 Reps

30 Rest

Incline Dumbbell Fly

Equipment: Dumbbells, Full Gym

Incline Dumbbell Fly

3 Sets

14 Reps

30 Rest

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Bench Press

3 Sets

14 Reps

30 Rest

Single-Arm Cable Crossover

Equipment: Cable, Full Gym

Single-Arm Cable Crossover

3 Sets

14 Reps

30 Rest

EZ Bar Lying Close Grip Triceps Extension Behind Head

Equipment: Barbell, Full Gym

EZ Bar Lying Close Grip Triceps Extension Behind Head

3 Sets

14 Reps

30 Rest

Incline EZ-Bar Triceps Extension

Equipment: Barbell, Full Gym

Incline EZ-Bar Triceps Extension

3 Sets

14 Reps

30 Rest

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

Dumbbell Kickback

3 Sets

14 Reps

30 Rest

Push-down

Equipment: Cable, Full Gym

Push-down

3 Sets

14 Reps

30 Rest

Plank

Equipment: Full Gym, NO EQUIPMENT

Plank

3 Sets

Fail Reps

30 Rest

Crunches

Equipment: Full Gym, NO EQUIPMENT

Crunches

30 Sets

Fail Reps

30 Rest

Decline Sit-up

Equipment: Bench, Full Gym

Decline Sit-up

3 Sets

20 Reps

30 Rest

Kneeling Cable Crunch

Equipment: Cable, Full Gym

Kneeling Cable Crunch

3 Sets

14 Reps

30 Rest

Leg Raise

Equipment: Full Gym, NO EQUIPMENT

Leg Raise

3 Sets

20 Reps

30 Rest

Dragon Flag

Equipment: Bench, Full Gym, NO EQUIPMENT

3 Sets

20 Reps

30 Rest

Standing Cable Crunch

Equipment: Cable, Full Gym

Standing Cable Crunch

3 Sets

14 Reps

30 Rest

Cross Body Mountain Climber

Equipment: Full Gym, NO EQUIPMENT

Cross Body Mountain Climber

3 Sets

14 Reps

30 Rest

Mountain Climber

Equipment: Full Gym, NO EQUIPMENT

Mountain Climber

3 Sets

20 Reps

30 Rest

Standing Rotation

Equipment: Full Gym, NO EQUIPMENT

Standing Rotation

3 Sets

20 Reps

30 Rest

Standing Toe Touch

Equipment: Full Gym, NO EQUIPMENT

Standing Toe Touch

3 Sets

Fail Reps

30 Rest

Weighted Crunch

Equipment: Full Gym, NO EQUIPMENT

Weighted Crunch

3 Sets

20 Reps

30 Rest

Floor Crunch

Equipment: Full Gym, NO EQUIPMENT

Floor Crunch

3 Sets

20 Reps

30 Rest

Hanging Knee Raises

Equipment: Full Gym

Hanging Knee Raises

3 Sets

20 Reps

30 Rest

Barbell Side Bend

Equipment: Barbell, Full Gym

Barbell Side Bend

3 Sets

20 Reps

30 Rest

Barbell Side Bend

Equipment: Barbell, Full Gym

Barbell Side Bend

3 Sets

20 Reps

30 Rest

Bent Over Twist

Equipment: Dumbbells, Full Gym

Bent Over Twist

3 Sets

20 Reps

30 Rest

Bhujangasana | Cobra Abdominal Stretch

Equipment: Full Gym, NO EQUIPMENT

Bhujangasana | Cobra Abdominal Stretch

L-Sit

Equipment: Full Gym, NO EQUIPMENT

L-Sit

Barbell Rollout

Equipment: Barbell, Full Gym

Barbell Rollout

Snap Jumps

Equipment: Full Gym, NO EQUIPMENT

Snap Jumps

Sit-ups

Equipment: Full Gym, NO EQUIPMENT

Sit-ups

Plank

Equipment: Full Gym, NO EQUIPMENT

Plank

Medicine Ball Crunch

Equipment: Exercise Ball, Full Gym

Medicine Ball Crunch

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