Workout 2 Program

Exercise 1

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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4 Sets

13 Reps

30 Rest

Exercise 2

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

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4 Sets

13 Reps

30 sec Rest

Exercise 3

Incline Dumbbell Fly

Equipment: Dumbbells, Full Gym

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4 Sets

13 Reps

30 secs Rest

Exercise 4

Incline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

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4 Sets

13 Reps

30sec Rest

Exercise 5

Alternating Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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4 Sets

14 Reps

30sec Rest

Exercise 6

Barbell Military Press (Overhead press)

Equipment: Barbell, Full Gym

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4 Sets

13 Reps

30secs Rest

Exercise 7

Incline Dumbbell Reverse Fly

Equipment: Dumbbells, Full Gym

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13 Sets

4 Reps

30secs Rest

Exercise 8

Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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4 Sets

13 Reps

30secs Rest

Exercise 9

Decline Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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4 Sets

14 Reps

30srcs Rest

Exercise 10

Dumbbell Decline One-Arm Hammer Press

Equipment: Dumbbells, Full Gym

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4 Sets

13 Reps

30secs Rest

Exercise 11

Alternating Lying Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Alternating Lying Dumbbell Triceps Extension

4 Sets

14 Reps

30secs Rest

Exercise 12

Barbell Upright Row

Equipment: Barbell, Full Gym

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4 Sets

13 Reps

30secs Rest

Exercise 13

Seated Behind Neck Press

Equipment: Barbell, Full Gym

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4 Sets

13 Reps

30secs Rest

Exercise 14

Incline Dumbbell Hammer Row

Equipment: Dumbbells, Full Gym

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4 Sets

13 Reps

30secs Rest

Exercise 15

Barbell Pullover

Equipment: Barbell, Full Gym

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4 Sets

13 Reps

30secs Rest

Exercise 16

Concentration Curl

Equipment: Dumbbells, Full Gym

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4 Sets

10 Reps

30secs Rest

Exercise 17

Flexor Incline Dumbbell Curls

Equipment: Dumbbells, Full Gym

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4 Sets

13 Reps

30secs Rest

Exercise 18

Hammer Curl

Equipment: Dumbbells, Full Gym

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4 cross b Sets

13 Reps

30 secs Rest

Exercise 19

Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

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4 Sets

12 Reps

30 secs Rest

Exercise 20

Dumbbell Scott Hammer Curl

Equipment: Dumbbells, Full Gym

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4 Sets

13 Reps

30secs Rest

Exercise 21

Single Dumbbell Spider Hammer Curl

Equipment: Dumbbells, Full Gym

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4 Sets

13 Reps

30secs Rest

Exercise 22

Leg Extension

Equipment: Full Gym, Machine

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5 Sets

14 Reps

30secs Rest

Exercise 23

Single Leg Extension

Equipment: Full Gym, Machine

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4 Sets

13 Reps

30secs Rest

Exercise 24

Leg Curl

Equipment: Full Gym, Machine

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15 Sets

4 Reps

30secs Rest

Exercise 25

Stiff Leg Deadlift

Equipment: Barbell, Full Gym

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4 Sets

13 Reps

30secs Rest

Exercise 26

Seated Barbell Twist

Equipment: Barbell, Full Gym

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3 Sets

13 Reps

30secs Rest

Exercise 27

Bent Over Twist

Equipment: Dumbbells, Full Gym

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3 Sets

13 Reps

30secs Rest

Exercise 28

Russian Twist

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

10 Reps

30secs Rest

Exercise 29

Dumbbell Floor Wipers

Equipment: Dumbbells, Full Gym

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3 Sets

13 Reps

30secs Rest

Exercise 30

Seated Bench Leg Pull-in

Equipment: Bench, Full Gym, NO EQUIPMENT

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3 Sets

10 Reps

20 secs Rest

Exercise 31

Lying Knee Raise

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

10 Reps

20 secs Rest

Incline Dumbbell Press

Dumbbell Pullover

Incline Dumbbell Fly

Incline Barbell Bench Press

Alternating Dumbbell Front Raise

Barbell Military Press (Overhead press)

Incline Dumbbell Reverse Fly

Dumbbell Front Raise

Decline Dumbbell Triceps Extension

Dumbbell Decline One-Arm Hammer Press

Alternating Lying Dumbbell Triceps Extension

Barbell Upright Row

Seated Behind Neck Press

Incline Dumbbell Hammer Row

Barbell Pullover

Concentration Curl

Flexor Incline Dumbbell Curls

Hammer Curl

Wrist Curl

Dumbbell Scott Hammer Curl

Single Dumbbell Spider Hammer Curl

Leg Extension

Single Leg Extension

Leg Curl

Stiff Leg Deadlift

Seated Barbell Twist

Bent Over Twist

Russian Twist

Dumbbell Floor Wipers

Seated Bench Leg Pull-in

Lying Knee Raise

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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