Speekergeek 
|
Barbell Deep Squat
|
4x8 reps |
rest: 60s
|
|
|
Barbell Shrug
|
3x10 reps |
rest: 60s
|
|
|
Barbell Military Press
|
4x8 reps |
rest: 60s
|
|
|
Barbell Bench Press
|
4x8 reps |
rest: 60s
|
|
|
Barbell Bent-Over Row
|
4x8 reps |
rest: 60s
|
|
|
Decline Bench Weighted Twist
|
3x8 reps |
rest: 60s
|
|
|
Weighted Pull-Up
|
4x6 reps |
rest: 60s
|
|
|
Barbell Deadlift
|
3x6 reps |
rest: 60s
|
|
|
Barbell Incline Bench Press
|
4x8 reps |
rest: 60s
|
|
|
Machine Deltoid Raise
|
4x10 reps |
rest: 60s
|
|
|
Hack Squat
|
4x8 reps |
rest: 60s
|
|
|
Machine Seated Calf Raise
|
3x15 reps |
rest: 60s
|
|
|
|
Barbell Deep Squat
|
4x15 reps |
rest: 60s
|
|
|
|
Barbell Deadlift
|
3x10 reps |
rest: 60s
|
|
|
Dumbbell Bench Press
|
4x15 reps |
rest: 60s
|
|
|
|
Barbell Bent-Over Row
|
3x12 reps |
rest: 60s
|
|
|
|
Barbell Military Press
|
3x8 reps |
rest: 60s
|
|
|
Decline Crunch
|
3x45 reps |
rest: 60s
|
|
|
Pull-Up
|
3x10 reps |
rest: 60s
|
|
|
|
Hack Squat
|
4x20 reps |
rest: 60s
|
|
|
Dumbbell Seated Shoulder Press
|
4x12 reps |
rest: 60s
|
|
|
|
Barbell Bench Press
|
4x12 reps |
rest: 60s
|
|
|
Machine Calf Raise
|
4x20 reps |
rest: 60s
|
|
|
Air Bike
|
3x20 reps |
rest: 60s
|
|
![Dumbbell Routine (Home or Gym)](https://cdn.jefit.com/uc/file/da666b21d5bcbbc4/1.jpg")
![Dumbbell Shoulders & Arms 2](https://cdn.jefit.com/uc/file/f34c7c73f6dd7710/1.jpg")
![Full Body Training Plan (3-days)](https://cdn.jefit.com/uc/file/6b53bfb54832cd69/1.jpg")
![Full Body Training (1 muscle group/day)](https://cdn.jefit.com/uc/file/6b327978a615a86f/1.jpg")
![Machine-Based Strength Program](https://cdn.jefit.com/uc/file/a9bbc582182c9ba8/1.jpg")
![Upper Body Strength Plan (Barbell/DB only)](https://cdn.jefit.com/uc/file/6e7e6a9dbbb13567/1.jpg")
