domecocky 
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Barbell Squat
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3x20 reps |
rest: 75s
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Dumbbell Walking Lunge
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3x20 reps |
rest: 60s
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Machine Hip Abduction
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3x15 reps |
rest: 5s
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Machine Hip Adduction
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3x15 reps |
rest: 60s
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Dumbbell Calf Raise
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3x20 reps |
rest: 60s
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Toe Touches
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3x20 reps |
rest: 5s
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Weight Plate Russian Twist
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3x20 reps |
rest: 5s
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Scissor Kick
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3x20 reps |
rest: 5s
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Plank
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3x8 reps |
rest: 60s
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Barbell Clean and Jerk
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3x15 reps |
rest: 60s
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Machine Bench Press
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3x15 reps |
rest: 60s
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Cable Seated Row
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3x15 reps |
rest: 60s
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Back Hyperextension
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3x12 reps |
rest: 60s
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Indoor Cycling
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1x0 reps |
rest: 30s
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3x12 reps |
rest: 60s
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3x12 reps |
rest: 60s
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3x15 reps |
rest: 20s
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3x8 reps |
rest: 65s
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3x10 reps |
rest: 10s
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3x8 reps |
rest: 60s
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Rowing
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1x0 reps |
rest: 15s
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![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")
