robin.pruuns 
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Cable Seated Row
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4x8 reps |
rest: 90s
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Dumbbell Hammer Curl
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3x8 reps |
rest: 60s
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Barbell Deadlift
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6x8 reps |
rest: 110s
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Barbell Curl
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4x8 reps |
rest: 90s
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Dip
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3x8 reps |
rest: 60s
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Barbell Bent-Over Row
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3x8 reps |
rest: 90s
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EZ Bar Close Grip Curl
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3x8 reps |
rest: 90s
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Barbell Squat
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6x8 reps |
rest: 120s
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Machine Leg Extension
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4x8 reps |
rest: 90s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 60s
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Machine Leg Press
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5x10 reps |
rest: 120s
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Machine Seated Calf Raise
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4x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 100s
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Barbell Bench Press
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4x8 reps |
rest: 100s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Leverage Shoulder Press
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4x8 reps |
rest: 90s
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Barbell Front Raise
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3x8 reps |
rest: 60s
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Dumbbell Decline Bench Press
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4x8 reps |
rest: 100s
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Dumbbell One-Arm Tricep Kickback
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3x8 reps |
rest: 60s
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Dumbbell Fly
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2x8 reps |
rest: 90s
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Barbell Incline Bench Press
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4x8 reps |
rest: 110s
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Dumbbell Tricep Extension (Supine)
|
2x8 reps |
rest: 60s
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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")
