adrigrif 
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Dumbbell Bench Press
|
5x6 reps |
rest: 120s
|
|
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Leverage Decline Chest Press
|
5x5 reps |
rest: 120s
|
|
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Machine Fly
|
5x8 reps |
rest: 120s
|
|
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Cable Rope Face Pull
|
5x8 reps |
rest: 120s
|
|
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Barbell Deadlift
|
5x5 reps |
rest: 0s
|
|
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Cable Kneeling Crunch
|
5x10 reps |
rest: 180s
|
|
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Chin-Up (Close Grip)
|
3x10 reps |
rest: 0s
|
|
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Hanging Leg Raise
|
3x10 reps |
rest: 120s
|
|
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Kettlebell One-Arm Snatch
|
3x10 reps |
rest: 0s
|
|
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Barbell Ab Rollout (Kneeling)
|
3x8 reps |
rest: 120s
|
|
|
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Dumbbell Bench Press
|
5x6 reps |
rest: 120s
|
|
|
|
Leverage Decline Chest Press
|
5x5 reps |
rest: 120s
|
|
|
|
Machine Fly
|
5x8 reps |
rest: 120s
|
|
|
|
Cable Rope Face Pull
|
5x8 reps |
rest: 120s
|
|
|
Barbell Squat
|
5x5 reps |
rest: 180s
|
|
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Machine Leg Extension
|
3x10 reps |
rest: 120s
|
|
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Machine Leg Curl (Prone)
|
3x10 reps |
rest: 120s
|
|
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EZ Bar Curl
|
3x10 reps |
rest: 0s
|
|
|
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Hanging Leg Raise
|
3x10 reps |
rest: 120s
|
|
|
Cable One-Arm Tricep Pushdown (Reverse Grip)
|
3x10 reps |
rest: 0s
|
|
|
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Cable Kneeling Crunch
|
3x10 reps |
rest: 120s
|
|
|
Dumbbell One-Arm Preacher Curl
|
3x10 reps |
rest: 0s
|
|
|
Cable High Pulley Tricep Extension
|
3x10 reps |
rest: 120s
|
|
|
|
Barbell Ab Rollout (Kneeling)
|
3x8 reps |
rest: 120s
|
|
![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")
