antimoo 
|
Barbell Squat
|
5x5 reps |
rest: 60s
|
|
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Machine Leg Extension
|
3x10 reps |
rest: 60s
|
|
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Machine Seated Leg Curl
|
3x10 reps |
rest: 60s
|
|
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Machine Calf Raise
|
10x10 reps |
rest: 60s
|
|
|
Barbell Bench Press
|
5x5 reps |
rest: 80s
|
|
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Cable Cross-Over
|
3x10 reps |
rest: 60s
|
|
|
Cable Tricep Pushdown (Rope)
|
3x10 reps |
rest: 60s
|
|
|
Cable Shoulder Extension
|
3x10 reps |
rest: 60s
|
|
|
Barbell Deadlift
|
5x5 reps |
rest: 80s
|
|
|
Machine Lat Pulldown
|
3x10 reps |
rest: 60s
|
|
|
Cable Elevated Row
|
3x10 reps |
rest: 60s
|
|
|
Barbell Curl
|
5x10 reps |
rest: 60s
|
|
|
Barbell Military Press
|
5x5 reps |
rest: 80s
|
|
|
Cable Rope Face Pull
|
5x10 reps |
rest: 30s
|
|
|
Barbell Front Raise
|
3x10 reps |
rest: 60s
|
|
|
Cable Deltoid Raise
|
3x10 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")
