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Modified workout for 30 day full body challenge
Leverage Chest Press
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3x8 reps |
rest: 20s
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Dumbbell Fly
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3x8 reps |
rest: 20s
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Dumbbell Pullover
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3x8 reps |
rest: 20s
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Leverage Shoulder Press
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3x8 reps |
rest: 20s
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Cable Rope Row to Neck
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3x8 reps |
rest: 20s
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Leverage Machine Shrug
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3x8 reps |
rest: 20s
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Dumbbell Upright Row
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3x8 reps |
rest: 20s
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Dumbbell Front Raise
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3x8 reps |
rest: 20s
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Dumbbell Shoulder Abduction
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3x8 reps |
rest: 20s
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Cable Shoulder Extension
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3x8 reps |
rest: 20s
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Cable Tricep Pushdown (V-Bar)
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3x8 reps |
rest: 20s
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Cable Rope High Pulley Tricep Extension
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3x8 reps |
rest: 20s
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Dumbbell One-Arm Tricep Kickback
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3x8 reps |
rest: 20s
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Bench Dip
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3x8 reps |
rest: 20s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 20s
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Machine Reverse Lat Pulldown (Close Grip)
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3x8 reps |
rest: 20s
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Cable Rear Pulldown (Wide Grip)
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3x8 reps |
rest: 20s
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Cable Rope Lat Pulldown
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3x8 reps |
rest: 20s
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Cable Seated Row
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3x8 reps |
rest: 20s
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Stability Ball Back Extension with Hands Behind Head
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3x8 reps |
rest: 20s
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Stability Ball Shoulder Flexion
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3x8 reps |
rest: 20s
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Stability Ball Hip Extension
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3x8 reps |
rest: 20s
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Dumbbell Alternating Hammer Curl
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3x8 reps |
rest: 20s
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Cable Bicep Curl
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3x8 reps |
rest: 20s
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Cable Rope Hammer Curl
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3x8 reps |
rest: 20s
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Cable Seated Bicep Curl
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3x8 reps |
rest: 20s
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Cable Bicep Curl (Supine Close Grip)
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3x8 reps |
rest: 20s
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Barbell Squat
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3x8 reps |
rest: 20s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 20s
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Machine Leg Extension
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3x8 reps |
rest: 20s
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Jump Squat
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3x8 reps |
rest: 20s
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Dumbbell Walking Lunge
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3x8 reps |
rest: 20s
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Kettlebell Pistol Squat
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3x8 reps |
rest: 20s
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Machine Calf Raise
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3x8 reps |
rest: 20s
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Smith Machine Reverse Calf Raise
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3x8 reps |
rest: 20s
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Cable Pull Through
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3x8 reps |
rest: 20s
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Cable Hip Abduction
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3x8 reps |
rest: 20s
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Glute Kickback
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3x8 reps |
rest: 20s
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Flutter Kick
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3x8 reps |
rest: 20s
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Reverse Hyper (Flat Bench)
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3x8 reps |
rest: 20s
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Dumbbell Wood Chop
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3x8 reps |
rest: 20s
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Dumbbell Side Bend
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3x8 reps |
rest: 20s
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Cable Crunch Kneeling Rotation
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3x8 reps |
rest: 20s
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Weight Plate Russian Twist
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3x8 reps |
rest: 20s
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Kettlebell Figure Eight
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3x8 reps |
rest: 20s
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Bench Oblique Crunch
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3x8 reps |
rest: 20s
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Bench Hip Thrust
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3x8 reps |
rest: 20s
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Stability Ball Pull-In
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3x8 reps |
rest: 20s
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Stability Ball Crunch
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3x8 reps |
rest: 20s
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Stability Ball Side Crunch
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3x8 reps |
rest: 20s
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Dumbbell Rotational Decline Sit-Up
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3x8 reps |
rest: 20s
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Air Bike
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3x8 reps |
rest: 20s
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