Exercise

Sets

Reps

Rest

Dumbbell Press 3 8 60 Seconds
Barbell Squat 4 8 60 Seconds
Pec Dec 4 8 60 Seconds
Bent Over Barbell Row 3 8 60 Seconds
Dumbbell Should Press 3 10 60 Seconds
Barbell Curls 2 12 60 Seconds
Tricep Press Down 2 12 60 Seconds
Russian Twists 3 45 seconds 60 Seconds

Exercise

Sets

Reps

Rest

Incline Dumbbell Press 3 8 60 Seconds
Leg Press 3 8 60 Seconds
Wide Grip Lat Pull Down 3 8 60 Seconds
Leg Extensions 3 10 60 Seconds
Lying Hamstring Curl 3 10 60 Seconds
Dumbbell Lateral Raise 3 8 60 Seconds
Standing Calf Raise 3 12 60 Seconds
Sit Ups 3 45 seconds 60 Seconds

Dukes Gym Newsletter

 

Subscribe now for monthly workouts, nutrition plans and special offers. 

You have Successfully Subscribed!

Download Complete Body Transformation

 

Enter your details below to recieve the free eBook 'Complete Body Transformation'. Covered in the eBook is: 

- Training principals for maximum results

- Nutrition guides to simplify your diet

- Rules for a winning mindset

Check your inbox for the eBook - Complete Body Transformation.

Download Gaining Muscle

 

Enter your details below to recieve the free eBook 'Gaining Muscle'. Covered in the eBook is: 

- Advice from the experts

- Training principals for maximum results 

- Nutrition guides to simplify your diet

Check your inbox for your copy of Gaining Muscle

Download Getting Lean

 

Enter your details below to recieve the free eBook 'Getting Lean'. Covered in the eBook is: 

- Advice from the experts

- Training principals for maximum results

- Nutrition guides to simplify your diet

You have Successfully Subscribed!

FREE GYM TRIAL - Get Started Today

 

Looking to get started in the gym? Enter your details below to register for a FREE GYM TRAIL with us.

One of our Friendly Staff Will Be in Touch Shortly