PUSH PULL LEGS
PUSH
BARBELL BENCH PRESS 3 SETS X 8-10 REPS
SEATED DUMBBELL SHOULDER PRESS 3 SETS X 8-10 REPS
INCLINE CHEST PRESS MACHINE 3 SETS X 8-12 REPS
STANDING DUMBBELL LATERAL RAISE 3 SETS X 8-12 REPS
PEC FLY 3 SETS X 8-12 REPS
CABLE PUSHDOWN 3 SETS X 8-12 REPS
PULL
LEVER ROW 3 SETS X 8-10 REPS
HIGH ROW 3 SETS X 8-10 REPS
CABLE SEATED ROW 3 SETS X 8-12 REPS
LAT PULLDOWN 3 SETS X 8-12 REPS
STANDING DUMBBELL CURL 3 SETS X 8-12 REPS
CABLE CURL 3 SETS X 8-12 REPS
LEGS
BELT SQUAT 3 SETS X 8-10 REPS
DUMBBELL WALKING LUNGE 3 SETS X 8-10 REPS
PENDULUM SQUAT 3 SETS X 8-12 REPS
DEADLIFT MACHINE RDL 3 SETS X 8-12 REPS
LEG EXTENSION 3 SETS X 8-12 REPS
STANDING LEG CURL 3 SETS X 8-12 REPS
We recommend downloading this app to log & keep track of all your workouts.
UPPER
BARBELL BENCH PRESS 3 SETS X 8-10 REPS
HIGH ROW 3 SETS X 8-10 REPS
INCLINE DUMBBELL CHEST PRESS 3 SETS X 8-12 REPS
REVERSE FLY MACHINE 3 SETS X 8-12 REPS
LAT PULLDOWN 3 SETS X 8-12 REPS
SEATED DUMBBELL LATERAL RAISE 3 SETS X 8-12 REPS
UPPER LOWER FULL BODY
LOWER
BELT SQUAT 3 SETS X 8-10 REPS
DEADLIFT MACHINE RDL 3 SETS X 8-10 REPS
LEG PRESS 3 SETS X 8-12 REPS
DUMBBELL SPLIT SQUAT 3 SETS X 8-12 REPS
LEG EXTENSION 3 SETS X 8-12 REPS
SEATED CALF RAISE 3 SETS X 8-12 REPS
FULL BODY
CHEST PRESS PIN LOADED 3 SETS X 8-10 REPS
PENDULUM SQUAT 3 SETS X 8-10 REPS
SEATED ROW 3 SETS X 8-12 REPS
STANDING LEG CURL 3 SETS X 8-12 REPS
CABLE CURL 3 SETS X 8-12 REPS
CABLE PUSHDOWN 3 SETS X 8-12 REPS
UPPER
DUMBBELL CHEST PRESS 3 SETS X 8-10 REPS
LEG PRESS 3 SETS X 8-10 REPS
DUMBBELL SHOULDER PRESS 3 SETS X 8-12 REPS
BELT SQUAT 3 SETS X 8-12 REPS
PEC FLY 3 SETS X 8-12 REPS
CABLE PUSHDOWN 3 SETS X 8-12 REPS
UPPER LOWER FULL BODY
LOWER
DEADLIFT MACHINE RDL 3 SETS X 8-10 REPS
LAT PULLDOWN 3 SETS X 8-10 REPS
HIP THRUST MACHINE 3 SETS X 8-12 REPS
SEATED ROW 3 SETS X 8-12 REPS
PRONE HAMSTRING CURL 3 SETS X 8-12 REPS
SEATED DUMBBELL CURL 3 SETS X 8-12 REPS