tfinger 
|
Dumbbell Tricep Extension
|
3x8 reps |
rest: 30s
|
|
|
EZ Bar Curl
|
3x8 reps |
rest: 30s
|
|
|
Decline Crunch
|
3x8 reps |
rest: 30s
|
|
|
Machine Leg Curl (Prone)
|
3x8 reps |
rest: 30s
|
|
|
Machine Leg Extension
|
3x8 reps |
rest: 30s
|
|
|
Machine Bench Press
|
3x8 reps |
rest: 30s
|
|
|
Dip
|
3x8 reps |
rest: 30s
|
|
|
Preacher Curl Machine
|
3x8 reps |
rest: 30s
|
|
|
Machine Calf Raise
|
3x8 reps |
rest: 30s
|
|
|
Machine Fly
|
3x8 reps |
rest: 30s
|
|
|
Stationary Bike
|
1x0 reps |
rest: 5s
|
|
|
Walking
|
0x0 reps |
rest: 10s
|
|
|
Cable Seated Row
|
3x8 reps |
rest: 30s
|
|
|
|
Machine Bench Press
|
3x8 reps |
rest: 30s
|
|
|
Cable Reverse Curl
|
3x8 reps |
rest: 30s
|
|
|
Cable Deltoid Raise
|
3x8 reps |
rest: 30s
|
|
|
Cable Tricep Pushdown (Rope)
|
3x8 reps |
rest: 30s
|
|
|
Machine Ab Crunch
|
3x8 reps |
rest: 30s
|
|
|
Machine Leg Press
|
3x8 reps |
rest: 30s
|
|
|
|
Decline Crunch
|
3x8 reps |
rest: 30s
|
|
|
Treadmill Running
|
0x0 reps |
rest: 10s
|
|
|
Machine Back Extension
|
3x8 reps |
rest: 30s
|
|
|
Dumbbell Side Bend
|
3x8 reps |
rest: 30s
|
|
|
Parallel Bar Hip Raise
|
3x8 reps |
rest: 30s
|
|
|
Cable Lat Pulldown (Wide Grip)
|
3x8 reps |
rest: 30s
|
|
|
|
Machine Ab Crunch
|
3x8 reps |
rest: 30s
|
|
|
|
Decline Crunch
|
3x8 reps |
rest: 30s
|
|
|
Cable Pull Through
|
3x8 reps |
rest: 30s
|
|
|
|
Cable Seated Row
|
3x8 reps |
rest: 30s
|
|
![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")
