Time to Complete

Difficulty Level

Sessions per Week

Back and Biceps

Machine Row | 3 Sets, 8 Reps, 2 min Rest Inbetween Sets

Close Grip Pulldown | 2 Sets, 12 Reps, 2 min Rest Inbetween Sets 

Bench Dumbbell Row| 2 Sets, 8 Reps, 2 min Rest Inbetween Sets

Reverse Machine Fly | 3 Sets, 12 Reps, 2 min Rest Inbetween Sets 

Rope Face Pull | 2 Sets, 12 Reps, 90 Seconds Rest Inbetween Sets

EZ Bar Curl | 3 Sets, 12 Reps, 90 Seconds Rest Inbetween Sets

Hammer Curl | 3 Sets, 12 Reps, 90 Seconds Rest Inbetween Sets

Chest and Triceps

Bench Press | 3 Sets, 8 Reps, 2 min Rest Inbetween Sets

 

Incline Dumbbell Press | 3 Sets, 8 Reps, 2 min Rest Inbetween Sets

Chest Fly Machine | 3 Sets, 12 Reps, 2 min Rest Inbetween Sets

Barbell Overhead Press | 2 Sets, 8 Reps, 2 min Rest Inbetween Sets

Dumbbell Single Arm Press | 3 Sets, 10 Reps, 2 min Rest Inbetween Sets 

Cable Tricep Extension | 2 Sets, 12 Reps, 90 Seconds Rest Inbetween Sets

Dumbbell Skullcrushers | 2 Sets, 12 Reps, 90 Seconds Rest Inbetween Sets

Legs

Squats| 4 Sets, 8 Reps, 3 min Rest Inbetween Sets

Leg Press| 3 Sets, 8 Reps, 2 min Rest Inbetween Sets

Leg Extension | 3 Sets, 12 Reps, 60 Seconds Rest Inbetween Sets 

Machine Hip Thrust | 4 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets

Hamstring Curl | 4 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets 

Step up | 2 Sets, 12 Reps, 45Seconds Rest Inbetween Sets

Shoulders and Core

Dumbbell Shoulder Press| 3 Sets, 8 Reps, 2 min Seconds Rest Inbetween Sets

Machine Shoulder Press (Neutral Grip) | 3 Sets, 12 Reps, 90 Seconds Rest Inbetween Sets 

Dumbbell Lateral raise | 3 Sets, 12 Reps, 45 Seconds Rest Inbetween Sets

Cable Front Raise (Rope) | 3 Sets, 12 Reps, 45 Seconds Rest Inbetween Sets

Cable Rear delt Reverse Fly | 3 Sets, 10 Reps, 45 Seconds Rest Inbetween Sets 

Sit Up – Medicine Ball | 2 Sets, 12 Reps, 20 Seconds Rest Inbetween Sets

Leg Raise | 2 Sets, 12 Reps, 20 Seconds Rest Inbetween Sets

Russian Twist | 2 Sets, 12 Reps, 20 Seconds Rest Inbetween Sets

Plank | 1 Sets, 45 Second Isometric

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