Exercise Routine 1-13

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Day 1

EXERCISE
SETS
REPS
Bench Press 2 8-10
Incline Bench Press 2 8-10
Incline Dumbbell Fly 2 8-10
Dumbbell Pullover 2 8-10
Bent Over Barbell Row 2 8-10
T Bar Row 2 8-10
Wide Grip Pulldown 2 8-10
Close Grip Pulldown 2 8-10


 

Day 2

EXERCISE
SETS
REPS
Barbell Curl 2 8-10
Dumbbell Curl Seated 2 8-10
Hammer Curls 2 8-10
Concentration Curl 2 8-10
Close Grip Bench Press 2 8-10
Cross Face Lying Tricep Extension 2 8-10
Tricep Pressdown with Rope 2 8-10
Dumbbell Kickbacks 2 8-10

Day 3

EXERCISE
SETS
REPS
Arnold Press 2 8-10
Dumbbell Front Raise 2 8-10
Dumbbell Lateral Raise 2 8-10
Deltoid Fly (Machine Reverse Fly) 2 8-10
Squat 2 8-10
Leg Press 2 8-10