Exercise Routine 2-16

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Day 1

EXERCISE
SETS
REPS
Wide Grip Pulldown 2-3 12-15
Close Grip Pulldown 2-3 12-15
Bent Over Barbell Row 2-3 12-15
T Bar Row 2-3 12-15
Barbell Curl 2-3 12-15
Squat 3 12-15


 

Day 2

EXERCISE
SETS
REPS
Dumbbell Bench Press 2-3 12-15
Incline Dumbbell Fly 2-3 12-15
Dip 2-3 12-15
Dumbbell Pullover 2-3 12-15
Close Grip Bench Press 2-3 12-15
Arnold Press 3 12-15

Day 3

EXERCISE
SETS
REPS
Wide Grip Pulldown 2-3 12-15
Close Grip Pulldown 2-3 12-15
Machine Row (Wide Grip) 2-3 12-15
Machine Row (Close Grip) 2-3 12-15
Dumbbell Curl Seated 2-3 12-15
Dumbbell Lunges 3 12-15

Day 4

EXERCISE
SETS
REPS
Incline Bench Press 2-3 12-15
Machine Fly 2 12-15
Machine Dips 2 12-15
Dumbbell Pullover 2 12-15
Cross Face Lying Tricep Extension 3 12-15
Dumbbell Front Raise 2 12-15
Dumbbell Lateral Raise 2 12-15