Total: 1 days
Day 1
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Barbell Squat
Upper Legs
Barbell Bench Press
Chest
Dumbbell Lateral Raise
Shoulders
Machine Leg Extension
Upper Legs
Cable Tricep Pushdown (Rope)
Triceps
Cable Seated Row
Back
Machine Fly
Chest
Dumbbell Seated Shoulder Press
Shoulders
Machine Leg Press
Upper Legs
Dumbbell Bench Press
Chest
Machine Seated Leg Curl
Upper Legs
Walking
Cardio
Barbell Deadlift
Back
Barbell Curl
Biceps
Pull-Up
Back
Machine Leg Curl (Prone)
Upper Legs
Machine Shoulder Press
Shoulders
Dip
Triceps
Machine Hip Abduction
Glutes
Dumbbell Fly
Chest
Push-Up
Chest
Dumbbell Incline Curl
Biceps
Machine Reverse Fly
Shoulders
Plank
Abs
Machine Bench Press
Chest
Dumbbell Tricep Extension
Triceps
Machine Seated Calf Raise
Lower Legs
Machine Hip Adduction
Upper Legs
Cable Lateral Raise
Shoulders
Barbell Romanian Deadlift
Upper Legs
Cable Bicep Curl
Biceps
Barbell Hip Thrust
Glutes
Machine Calf Raise
Lower Legs
EZ Bar Curl
Biceps
Running
Cardio
Dumbbell Hammer Curl
Forearms
Barbell Military Press
Shoulders
