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This is designed to be an ongoing routine. This is custom to what I like to do. Change as needed.
Dumbbell Bench Press
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3x14 reps |
rest: 60s
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Dumbbell Fly
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3x14 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x14 reps |
rest: 60s
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Dumbbell Incline Fly
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3x14 reps |
rest: 60s
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Smith Machine Bench Press
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3x8 reps |
rest: 60s
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Smith Machine Incline Bench Press
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3x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x14 reps |
rest: 60s
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Cable Seated Row
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3x14 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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3x14 reps |
rest: 60s
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Smith Machine Deadlift
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4x14 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x14 reps |
rest: 60s
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Machine Single-Leg Press
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3x14 reps |
rest: 0s
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Machine Single-Leg Calf Press
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3x14 reps |
rest: 60s
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Machine Single-Leg Extension
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3x14 reps |
rest: 60s
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Machine Single-Leg Curl
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3x14 reps |
rest: 60s
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Machine Ab Crunch
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3x14 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x14 reps |
rest: 60s
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Dumbbell Seated Side Lateral Raise
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3x14 reps |
rest: 60s
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Dumbbell Seated Front Raise
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3x14 reps |
rest: 60s
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Dumbbell Seated Bent-Over Reverse Fly
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3x14 reps |
rest: 60s
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Dumbbell Upright Row
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x14 reps |
rest: 0s
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Dumbbell Side Bend
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3x14 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x14 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x14 reps |
rest: 60s
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Dumbbell Press (Close Grip)
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3x14 reps |
rest: 60s
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Dumbbell Tricep Extension (Supine)
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3x14 reps |
rest: 60s
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Dumbbell Concentration Curl
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3x8 reps |
rest: 60s
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Dumbbell Incline Curl
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3x14 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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3x14 reps |
rest: 60s
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