A Full Listing Of 3-Day-Per-Week Workouts: Page 2
Contributing Writer
November 13, 2018
•
17 min read
Welcome to our workout section! There are different workouts compiled to be the most effective for you. Real workouts for real people who want to gain, lose weight, or build strength.
Routine #20
| Exercise |
# of Sets |
# of Reps |
|
MONDAY
|
| One Leg Leg Press |
3 sets |
10-15 reps |
| Leg Extensions |
3 sets |
10-12 reps |
| Lying Leg Curls |
2 sets |
12 reps |
| Stiff Leg Deadlifts |
2 sets |
10 reps |
| Standing Calf Raise |
3 sets |
10-15 reps |
| Front Pullups |
2 sets |
10-12 reps |
| One Arm Row |
3 sets |
10 reps |
| Seated CloseGrip Row |
2 sets |
10 reps |
| Rear Lat Pulldown |
2 sets |
10 reps |
| Incline Bench Curl |
3 sets |
10-12 reps |
| Dumbbell Preacher Curl |
2 sets |
12 reps |
| Reverse Curls |
2 sets |
12 reps |
| Roman Chair Leg Lifts |
3 sets |
To Failure |
| Raised Leg Crunches |
2 sets |
To Failure |
|
WEDNESDAY
|
| Bench Press |
3 sets |
10-12 reps |
| Incline Flyes |
2 sets |
12 reps |
| Dips |
2 sets |
10 reps |
| Smith Machine Shoulder Press |
3 sets |
10-12 reps |
| Cable Upright Rows |
2 sets |
10 reps |
| Bent Over Lateral Raise |
2 sets |
10 reps |
| Dumbbell Shrugs |
3 sets |
10-12 reps |
| Tricep Rope Pushdown |
3 sets |
10-12 reps |
| Overhead Tricep |
2 sets |
10 reps |
| Oblique Crunches |
3 sets |
To Failure |
| Cable Crunches |
3 sets |
10-15 reps |
|
FRIDAY
|
| Dumbbell Squats |
3 sets |
10-15 reps |
| Leg Press |
3 sets |
10-12 reps |
| Leg Extensions |
2 sets |
10 reps |
| Lying Leg Curls |
2 sets |
10 reps |
| Standing Calf Raise |
3 sets |
12 reps |
| One Arm Row |
3 sets |
10-12 reps |
| Close Grip Lat Pulldown |
2 sets |
10-12 reps |
| Back Extensions |
2 sets |
12 reps |
| Cable Curls |
3 sets |
10-12 reps |
| Hammer Curls |
2 sets |
10-12 reps |
| Reverse Wrist Curls |
2 sets |
12 reps |
| Crunches |
3 sets |
To Failure |
| Hanging Leg Lifts To Side |
3 sets |
To Failure |
Routine #21
| Exercise |
# of Sets |
# of Reps |
|
MONDAY
|
| Dumbbell Bench Press |
3 sets |
10-15 reps |
| Cable Flyes |
3 sets |
10 reps |
| Dips |
3 sets |
8 reps |
| Arnold Press |
3 sets |
8-12 reps |
| Cable Upright Rows |
3 sets |
10 reps |
| Front Shoulder Raise |
3 sets |
10-12 reps |
| Dumbbell Shrugs |
3 sets |
8-12 reps |
| Tricep Rope Pushdowns |
3 sets |
10-12 reps |
| Overhead Tricep |
3 sets |
10 reps |
| Raised Leg Crunches |
3 sets |
To Failure |
| Hanging Leg Lifts |
3 sets |
To Failure |
|
WEDNESDAY
|
| Dumbbell Squats |
3 sets |
10-15 reps |
| Leg Extensions |
3 sets |
10 reps |
| Lying Leg curl |
3 sets |
10 reps |
| Smith Machine Lunges |
3 sets |
10 reps |
| Seated Calf Raises |
3 sets |
10-15 reps |
| Standing Calf Raise |
3 sets |
10-12 reps |
| One Arm Row |
3 sets |
10-12 reps |
| Front Lat Pulldown |
3 sets |
8-10 reps |
| Back Extensions |
2 sets |
12 reps |
| Incline Bench Curl |
3 sets |
10-12 reps |
| Lying Cable Curl |
3 sets |
10-12 reps |
| Hammer Curls |
2 sets |
10 reps |
| Reverse Wrist Curls |
3 sets |
10-12 reps |
| Oblique Crunches |
3 sets |
To Failure |
| Cable Crunches |
3 sets |
10-15 reps |
|
FRIDAY
|
| Bench Press |
3 sets |
10-15 reps |
| Cable Cross-Overs |
3 sets |
10-12 reps |
| Dumbbell Incline Bench Press |
3 sets |
10-12 reps |
| Smith Machine Shoulder Press |
3 sets |
12 reps |
| Bent Over Lateral Raise |
3 sets |
8-10 reps |
| Front Shoulder Raise |
3 sets |
8-10 reps |
| Shrugs |
3 sets |
10-12 reps |
| Tricep Bench Dips |
3 sets |
10-12 reps |
| Revese Tricep Pushdowns |
3 sets |
8-12 reps |
| Kickbacks |
2 sets |
10 reps |
| Crunches |
3 sets |
To Failure |
| Hanging Leg Lifts To Side |
3 sets |
To Failure |
Routine #21
| Exercise |
# of Sets |
# of Reps |
|
MONDAY
|
| Dumbbell Bench Press |
3 sets |
10-15 reps |
| Cable Flyes |
3 sets |
10 reps |
| Dips |
3 sets |
8 reps |
| ArnoldPress |
3 sets |
8-12 reps |
| Cable Upright Rows |
3 sets |
10 reps |
| Front Shoulder Raise |
3 sets |
10-12 reps |
| Dumbbell Shrugs |
3 sets |
8-12 reps |
| Tricep Rope Pushdowns |
3 sets |
10-12 reps |
| Overhead Tricep |
3 sets |
10 reps |
| Raised Leg Crunches |
3 sets |
To Failure |
| Hanging LegLifts |
3 sets |
To Failure |
|
WEDNESDAY
|
| Dumbbell Squats |
3 sets |
10-15 reps |
| Leg Extensions |
3 sets |
10 reps |
| Lying Leg curl |
3 sets |
10 reps |
| Smith Machine Lunges |
3 sets |
10 reps |
| Seated Calf Raises |
3 sets |
10-15 reps |
| Standing Calf Raise |
3 sets |
10-12 reps |
| One Arm Row |
3 sets |
10-12 reps |
| Front Lat Pulldown |
3 sets |
8-10 reps |
| Back Extensions |
2 sets |
12 reps |
| Incline Bench Curl |
3 sets |
10-12 reps |
| Lying Cable Curl |
3 sets |
10-12 reps |
| Hammer Curls |
2 sets |
10 reps |
| Reverse Wrist Curls |
3 sets |
10-12 reps |
| Oblique Crunches |
3 sets |
To Failure |
| Cable Crunches |
3 sets |
10-15 reps |
|
FRIDAY
|
| Bench Press |
3 sets |
10-15 reps |
| Cable Cross-Overs |
3 sets |
10-12 reps |
| Dumbbell Incline Bench Press |
3 sets |
10-12 reps |
| Smith Machine Shoulder Press |
3 sets |
12 reps |
| Bent OverLateral Raise |
3 sets |
8-10 reps |
| Front Shoulder Raise |
3 sets |
8-10 reps |
| Shrugs |
3 sets |
10-12 reps |
| Tricep Bench Dips |
3 sets |
10-12 reps |
| Revese Tricep Pushdowns |
3 sets |
8-12 reps |
| Kickbacks |
2 sets |
10 reps |
| Crunches |
3 sets |
To Failure |
| Hanging Leg Lifts To Side |
3sets |
To Failure |
Routine #22
| Exercise |
# of Sets |
# of Reps |
|
MONDAY
|
| One Leg Leg Press |
3 sets |
10-15 reps |
| One Leg Leg Extensions |
3 sets |
10-12 reps |
| Lying Leg Curls |
2 sets |
12 reps |
| Dumbbell Stiff Leg Deadlift |
2 sets |
10 reps |
| Dumbbell Standing Calf Raise |
3 sets |
10-15 reps |
| Front Pullups |
3 sets |
6-10 reps |
| T-Bar Row |
3 sets |
8-10 reps |
| Seated Wide Grip Row |
2 sets |
10 reps |
| Close Grip Lat Pulldown |
2 sets |
10 reps |
| Bicep Curl |
3 sets |
10-12 reps |
| Preacher Curl |
2 sets |
10-12 reps |
| ReverseCurls |
2 sets |
10-12 reps |
| Roman Chair Leg Lifts |
3 sets |
To Failure |
| Raised Leg Crunches |
3 sets |
To Failure |
|
WEDNESDAY
|
| Incline Bench Press |
3 sets |
10-12 reps |
| Flyes |
2 sets |
10 reps |
| Dips |
3 sets |
6-10 reps |
| Dumbbell Shoulder Press |
3 sets |
8-12 reps |
| Dumbbell Upright Row |
3 sets |
8-10 reps |
| Dumbbell Lateral Raise |
3 sets |
8-10 reps |
| Dumbbell Shrugs |
2 sets |
10-12 reps |
| One Arm Tricep Pushdowns |
3 sets |
8-12 reps |
| Overhead Tricep |
3 sets |
10-12 reps |
| Cable Cross Overs |
3 sets |
To Failure |
| Cable Crunches |
3 sets |
10-15reps |
|
FRIDAY
|
| Smith Machine Front Squats |
3 sets |
10-15 reps |
| Leg Press |
3 sets |
8-12 reps |
| One Leg Leg Extension |
2 sets |
10 reps |
| Standing Leg Curl |
2 sets |
8-10 reps |
| Standing Calf Raise |
3 sets |
12 reps |
| Front Lat Pulldown |
3 sets |
10-12 reps |
| OneArm Row |
2 sets |
8-10 reps |
| Back Extensions |
3 sets |
10-12 reps |
| Cable Curls |
3 sets |
10-12 reps |
| Hammer Curls |
3 sets |
10-12 reps |
| Reverse Wrist Curls |
2 sets |
12 reps |
| Hanging Leg Lifts To Side |
3 sets |
To Failure |
| Crunches |
3 sets |
To Failure |
| Oblique Crunches |
3sets |
To Failure |
Routine #23
| Exercise |
# of Sets |
# of Reps |
|
MONDAY
|
| Bench Press |
2 sets |
12-15 reps |
| Dumbbell Incline Bench Press |
2 sets |
12 reps |
| Smith Machine Shoulder Press |
2 sets |
12 reps |
| Dumbbell Lateral Raise |
2 sets |
12 reps |
| Shrugs |
2 sets |
15 reps |
| Tricep Pushdowns |
2 sets |
12 reps |
| Crunches |
2 sets |
To Failure |
|
WEDNESDAY
|
| Leg Press |
3 sets |
12-15 reps |
| Leg Extensions |
3 sets |
12 reps |
| Lying Leg Curls |
3 sets |
12 reps |
| Seated Calf Raise |
3 sets |
20 reps |
| Close Grip Lat Pulldown |
3 sets |
12-15 reps |
| One Arm Row |
3 sets |
12 reps |
| Dumbbell Bicep Curl |
2 sets |
12 reps |
| Wrist Curls |
3 sets |
20 reps |
| Seated Leg Lifts |
3 sets |
To Failure |
|
FRIDAY
|
| Incline Bench Press |
3 sets |
12-15 reps |
| Dumbbell Bench Press |
3 sets |
12 reps |
| Dumbbell Shoulder Press |
2 sets |
12 reps |
| Cable Upright Rows |
2 sets |
12 reps |
| Dumbbell Shrugs |
3 sets |
12-15 reps |
| Kickbacks |
3 sets |
12 reps |
| Raised Leg Crunches |
2 sets |
To Failure |
Routine #24
| Exercise |
# of Sets |
# of Reps |
|
MONDAY
|
| Dumbbell Squats |
2 sets |
12-15 reps |
| Smith Machine Lunges |
2 sets |
12 reps |
| Dumbbell Standing Calf Raises |
2 sets |
15-20 reps |
| Back Extensions |
2 sets |
12-15 reps |
| Rear Lat Pulldowns |
2 sets |
12 reps |
| Bicep Curls |
2 sets |
12 reps |
| Reverse Curls |
2sets |
15-20 reps |
| Roman Chair Leg Lifts |
2 sets |
To Failure |
|
WEDNESDAY
|
| Cable Flyes |
2 sets |
12-15 reps |
| Bench Press |
2 sets |
12 reps |
| Dumbbell Front Shoulder Raise |
2 sets |
12 reps |
| Cable Lateral Raise |
2 sets |
12 reps |
| Shrugs |
2 sets |
15 reps |
| Overhead Tricep Ext. |
2 sets |
12 reps |
| Oblique Leg Crunches |
2 sets |
To Failure |
|
FRIDAY
|
| Smith Machine Squats |
3 sets |
12-15 reps |
| Standing Leg Curls |
3 sets |
12 reps |
| One Leg Leg Extensions |
2 sets |
12 reps |
| Standing Calf Raise |
2 sets |
20 reps |
| Front Lat Pulldown |
3 sets |
12 reps |
| Seated Close Grip Row |
3 sets |
12 reps |
| Concentration Curl |
3 sets |
12 reps |
| Dumbbell Reverse Wrist Curl |
3 sets |
15-20 reps |
| Crunches |
2 sets |
To Failure |
Routine #25
| Exercise |
# of Sets |
# of Reps |
|
MONDAY
|
| Dumbbell Incline Bench Press |
3 sets |
10-15 reps |
| Cable Flyes |
3 sets |
10 reps |
| Dips |
3 sets |
8 reps |
| Behind Neck Press |
4 sets |
6-12 reps |
| Upright Row |
3 sets |
6-8 reps |
| Dumbbell Front Shoulder Raise |
3 sets |
8-12 reps |
| Shrugs |
3 sets |
8-12 reps |
| One Arm Tricep Pushdown |
3 sets |
10-12 reps |
| Overhead Tricep Extension |
2 sets |
10-12 reps |
| Raised Leg Crunches |
3 sets |
To Failure |
| Hanging Leg Lifts |
2 sets |
To Failure |
|
WEDNESDAY
|
| Squats |
4 sets |
8-15 reps |
| Leg Extensions |
3 sets |
8-10 reps |
| Standing Leg Curls |
3 sets |
8-10 reps |
| Dumbbell Lunges |
2 sets |
10 reps |
| Seated Calf Raises |
2 sets |
15 reps |
| Dumbbell Standing Calf Raises |
2 sets |
12 reps |
| T-Bar Row |
3 sets |
8-12 reps |
| Close Grip Lat Pulldown |
3 sets |
8-10 reps |
| Back Extensions |
2 sets |
12 reps |
| Bicep Curls |
3 sets |
8-12 reps |
| Cable Curls |
2 sets |
10 reps |
| Lying Cable Curls |
2 sets |
8 reps |
| Dumbbell Wrist Curls |
3 sets |
10-12 reps |
| Oblique Crunches |
3 sets |
To Failure |
| Cable Crunches |
2 sets |
15 reps |
|
FRIDAY
|
| Bench Press |
4 sets |
6-15 reps |
| Incline Bench Press |
3 sets |
6-8reps |
| Flyes |
3 sets |
8-12 reps |
| Dumbbell Shoulder Press |
3 sets |
8-12 reps |
| Dumbbell Lateral Raise |
3 sets |
10 reps |
| Cable Front Shoulder Raise |
3 sets |
10 reps |
| Dumbbell Shrugs |
3 sets |
8-12 reps |
| Tricep Bench Dips |
3 sets |
8-12 reps |
| Tricep Pushdowns |
3 sets |
6-10 reps |
| Kickbacks |
2 sets |
10 reps |
| Crunches |
3 sets |
To Failure |
| Hanging Leg Lifts To Side |
2 sets |
To Failure |
Routine #26
| Exercise |
# of Sets |
# of Reps |
|
MONDAY
|
| One Leg Leg Press |
3 sets |
10-15 reps |
| One Leg Leg Extension |
3 sets |
10-12 reps |
| Lying Leg Curl |
2 sets |
10 reps |
| Stiff Leg Deadlift |
2 sets |
10 reps |
| Dumbbell Standing Calf Raise |
3 sets |
10-15 reps |
| Front Pullups |
4 sets |
6-12 reps |
| One Arm Row |
3 sets |
6-10 reps |
| Seated Close Grip Row |
2 sets |
10 reps |
| Rear Lat Pulldown |
2 sets |
10reps |
| Incline Bench Curl |
3 sets |
10-12 reps |
| Dumbbell Preacher Curl |
2 sets |
12 reps |
| Reverse Curls |
2 sets |
12 reps |
| Seated Leg Lifts |
3 sets |
To Failure |
| Raised Leg Crunches |
2 sets |
To Failure |
|
WEDNESDAY
|
| Dumbbell Decline Bench Press |
3 sets |
10-12 reps |
| Incline Flyes |
2 sets |
10 reps |
| Dips |
2 sets |
10 reps |
| Front Shoulder Press |
3 sets |
6-10 reps |
| Cable Upright Rows |
2 sets |
6-8 reps |
| Dumbbell Bent Over Lateral Raise |
2 sets |
8 reps |
| Shrugs |
3 sets |
8 reps |
| Tricep Rope Extensions |
3 sets |
6-10 reps |
| DumbbellOverhead Tricep Extension |
2 sets |
10 reps |
| Raised Leg Crunches |
3 sets |
To Failure |
| Cable Crunches |
3 sets |
12-15 reps |
|
FRIDAY
|
| Smith Machine Front Squats |
4 sets |
6-15 reps |
| Leg Press |
3 sets |
6-8 reps |
| Leg Extensions |
2 sets |
8-12 reps |
| Standing Leg Curls |
3 sets |
8-12 reps |
| Standing Calf Raises |
3 sets |
10 reps |
| Barbell Rows |
2 sets |
10 reps |
| Close Grip Lat Pulldown |
2 sets |
8-12 reps |
| Back Extensions |
2 sets |
8-12 reps |
| Cable Curls |
2 sets |
6-10 reps |
| Hammer Curls |
2 sets |
10 reps |
| Dumbbell Reverse Wrist Curls |
2 sets |
10 reps |
| Hanging Leg Lifts To Side |
3 sets |
To Failure |
| Crunches |
3 sets |
To Failure |
Routine #27
| Exercise |
# of Sets |
# of Reps |
|
MONDAY
|
| Incline Bench Press |
4 sets |
8-15 reps |
| Cable Flyes |
3 sets |
8-10 reps |
| Dips |
3 sets |
8 reps |
| Behind Neck Press |
4 sets |
6-12 reps |
| Dumbbell Upright Row |
3 sets |
6-8 reps |
| Front Shoulder Raise |
3 sets |
8-12 reps |
| Dumbbell Shrugs |
3 sets |
8-12 reps |
| One Arm Tricep Pushdown |
3 sets |
10-12 reps |
| Overhead Tricep Extension |
2 sets |
10-12 reps |
| Raised Leg Crunches |
3 sets |
To Failure |
| Hanging Leg Lifts |
3 sets |
To Failure |
|
WEDNESDAY
|
| Dumbbell Squats |
3 sets |
10-15 reps |
| Leg Extensions |
3 sets |
10 reps |
| Standing Leg Curls |
3 sets |
10 reps |
| Smith Machine Lunges |
2 sets |
10 reps |
| Seated Calf Raise |
2 sets |
15 reps |
| Standing Calf Raise |
2 sets |
12 reps |
| T-Bar Row |
3 sets |
10-12 reps |
| Close Grip Lat Pulldown |
3 sets |
10-12 reps |
| Back Extensions |
2 sets |
12 reps |
| Dumbbell Bicep Curl |
3 sets |
10-12 reps |
| Cable Curl |
2 sets |
10 reps |
| Lying Cable Curl |
2 sets |
10 reps |
| Wrist Curls |
3sets |
10-12 reps |
| Oblique Crunches |
3 sets |
To Failure |
| Cable Crunches |
2 sets |
15 reps |
|
FRIDAY
|
| Dumbbell Bench Press |
3 sets |
8-10 reps |
| Incline Bench Press |
3 sets |
6-10 reps |
| Flyes |
3 sets |
8-12 reps |
| Front Shoulder Press |
3 sets |
8-12 reps |
| Dumbbell Lateral Raise |
3 sets |
10 reps |
| Front Shoulder Raise |
3 sets |
10 reps |
| Shrugs |
3 sets |
8-12 reps |
| Tricep Bench Dips |
3 sets |
8-12 reps |
| Triceps Pushdowns |
3 sets |
6-12 reps |
| Kickbacks |
2 sets |
10 reps |
| Hanging Leg Lifts To Side |
2 sets |
To Failure |
| Crunches |
3 sets |
To Failure |
Routine #28
| Exercise |
# of Sets |
# of Reps |
|
MONDAY
|
| Leg Press |
4 sets |
8-15 reps |
| Leg Extension |
3 sets |
10-12 reps |
| Lying Leg Curl |
3 sets |
8-10 reps |
| Dumbbell Stiff Leg Deadlift |
3 sets |
8-10 reps |
| SeatedCalf Raise |
3 sets |
10-15 reps |
| Front Pullups |
4 sets |
6-12 reps |
| T-Bar Row |
3 sets |
6-12 reps |
| Seated Wide Grip Row |
3 sets |
8-10 reps |
| Rear Lat Pulldown |
3 sets |
8-10 reps |
| Incline Bench Curl |
3 sets |
8-12 reps |
| Preacher Curl |
3 sets |
8-12 reps |
| Reverse Curl |
3 sets |
8-12 reps |
| Seated Leg Lifts |
3 sets |
To Failure |
| Raised Leg Crunches |
3 sets |
To Failure |
|
WEDNESDAY
|
| Decline Bench Press |
4 sets |
8-12 reps |
| Incline Flyes |
3 sets |
8-12 reps |
| Dips |
3 sets |
6-10 reps |
| Smith Machine Shoulder Press |
4 sets |
6-10 reps |
| Cable Upright Rows |
3 sets |
6-8 reps |
| Bent Over Lateral Raise |
3 sets |
8 reps |
| Shrugs |
3 sets |
12 reps |
| Tricep Rope Pushdown |
3 sets |
6-10 reps |
| Overhead Tricep |
3 sets |
10 reps |
| Raised Leg Crunches |
3 sets |
To Failure |
| Cable Crunches |
3 sets |
12-15 reps |
|
FRIDAY
|
| Front Squats |
4 sets |
8-15 reps |
| Leg Press |
3 sets |
8-10 reps |
| One Leg Leg Extensions |
3 sets |
6-10 reps |
| Standing Leg Curls |
3 sets |
6-10 reps |
| Dumbbell Standing Calf Raise |
3 sets |
10-12 reps |
| One Arm Row |
4 sets |
6-12 reps |
| Close Grip Lat Pulldown |
3 sets |
6-10 reps |
| Back Extensions |
3 sets |
12 reps |
| Cable Curls |
3 sets |
6-10 reps |
| Hammer Curls |
3 sets |
8-12 reps |
| Reverse Wrist Curls |
3 sets |
12 reps |
| Hanging Leg Lifts To Side |
3 sets |
To Failure |
| Crunches |
3 sets |
To Failure |
| Cable Crunches |
3 sets |
12 reps |
Routine #29
| Exercise |
# of Sets |
# of Reps |
|
MONDAY
|
| Dumbbell Bench Press |
4 sets |
8-15 reps |
| Incline Flyes |
3 sets |
10 reps |
| Dips |
3 sets |
8 reps |
| Front Shoulder Press |
4 sets |
6-12 reps |
| Upright Rows |
3 sets |
6-8 reps |
| Cable Front Shoulder Raise |
2 sets |
8-10 reps |
| Shrugs |
3 sets |
8-12 reps |
| Tricep Rope Pushdown |
4 sets |
8-12 reps |
| Overhead Tricep |
2 sets |
10 reps |
| Dips |
2 sets |
10 reps |
| Hanging Leg Lifts |
3 sets |
To Failure |
| Crunches |
3 sets |
To Failure |
|
WEDNESDAY
|
| Squats |
4 sets |
8-15 reps |
| Leg Extension |
3 sets |
8-10 reps |
| Lying Leg Curl |
3 sets |
8-10 reps |
| Dumbbell Lunges |
3 sets |
6-10 reps |
| Seated Calf Raise |
3 sets |
10-15 reps |
| Standing Calaf Raise |
3 sets |
10-12 reps |
| T-Bar Row |
3 sets |
8-10 reps |
| Front LatPulldown |
3 sets |
12 reps |
| Back Extensions |
3 sets |
8-12 reps |
| Bicep Curls |
3 sets |
4-10 reps |
| Lying Cable Curl |
3 sets |
8-10 reps |
| Hammer Curls |
2 sets |
10 reps |
| Dumbbell Wrist Curls |
3 sets |
10-12 reps |
| Oblique Crunches |
3 sets |
To Failure |
| Cable Crunches |
2 sets |
15 reps |
| Roman Chair Leg Lifts |
2 sets |
12 reps |
|
FRIDAY
|
| Bench Press |
3 sets |
8-10 reps |
| Dumbbell Incline Bench Press |
3 sets |
6-10 reps |
| Cable Flyes |
3 sets |
8 reps |
| Dumbbell Shoulder Press |
3 sets |
6-12 reps |
| Dumbbell Lateral Raise |
3 sets |
10 reps |
| Dumbbell Front Shoulder Raise |
3 sets |
8 reps |
| Dumbbell Shrugs |
3 sets |
8-12 reps |
| Lying Tricep Extensions |
3 sets |
8-12 reps |
| Reverse Tricep Pushdowns |
3 sets |
6-10 reps |
| Kickbacks |
2 sets |
8-10 reps |
| Raised Leg Crunches |
3 sets |
To Failure |
| Hanging Leg Lifts To Side |
2 sets |
To Failure |
| Cable Crunches |
3 sets |
12 reps |
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