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Workout plan
Machine Seated Row
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4x12 reps |
rest: 60s
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Machine Lat Pulldown
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4x10 reps |
rest: 60s
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Machine Bicep Curl (Reverse Grip)
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3x12 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x12 reps |
rest: 60s
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4x15 reps |
rest: 90s
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Dumbbell Walking Lunge
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3x10 reps |
rest: 90s
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3x12 reps |
rest: 60s
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Machine Leg Extension
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3x12 reps |
rest: 60s
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Machine Seated Calf Raise
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4x12 reps |
rest: 60s
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Machine Inner Chest Press
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4x10 reps |
rest: 60s
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Machine Shoulder Press
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3x12 reps |
rest: 60s
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Dumbbell Front Raise
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3x10 reps |
rest: 0s
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Cable Tricep Pushdown (Rope)
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3x10 reps |
rest: 60s
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Alternating Floor Leg Raise
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3x15 reps |
rest: 15s
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Bird Dog
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3x8 reps • 40s |
rest: 15s
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3x15 reps |
rest: 15s
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3x15 reps |
rest: 15s
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Plank
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3x8 reps • 40s |
rest: 120s
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