octupi 
|
Cable V Bar Pulldown
|
10x10 reps |
rest: 60s
|
|
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Dumbbell Bent-Over Row
|
4x12 reps |
rest: 60s
|
|
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Cable Rope Seated Row
|
4x12 reps |
rest: 60s
|
|
|
Dumbbell One-Arm Pullover (Stability Ball)
|
4x12 reps |
rest: 60s
|
|
|
Barbell Incline Bench Press
|
10x10 reps |
rest: 60s
|
|
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Dumbbell Deep Push-Up
|
4x12 reps |
rest: 60s
|
|
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Dumbbell Fly
|
4x12 reps |
rest: 60s
|
|
|
Cable Cross-Over
|
4x12 reps |
rest: 60s
|
|
|
Barbell Front Squat
|
10x10 reps |
rest: 60s
|
|
|
Barbell Romanian Deadlift From Deficit
|
4x12 reps |
rest: 60s
|
|
|
Dumbbell Reverse Lunge
|
4x12 reps |
rest: 60s
|
|
|
Barbell Military Press
|
10x10 reps |
rest: 60s
|
|
|
Barbell Upright Row
|
4x12 reps |
rest: 60s
|
|
|
Dumbbell Seated Side Lateral Raise
|
4x12 reps |
rest: 60s
|
|
|
Cable Rope Face Pull
|
4x12 reps |
rest: 60s
|
|
|
Barbell Curl
|
4x12 reps |
rest: 60s
|
|
|
EZ Bar French Press
|
4x12 reps |
rest: 60s
|
|
|
Cable Pulldown Bicep Curl
|
4x12 reps |
rest: 60s
|
|
|
Weighted Tricep Dip
|
4x12 reps |
rest: 60s
|
|
![Push/Pull Program (4-Days)](https://cdn.jefit.com/uc/file/277ec5d7452f8537/1.jpg")
![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")
