Exercise Routine 3-18

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Day 1

EXERCISE
SETS
REPS
Wide Grip Pull Ups 2-3 8-10
Close Grip Pull Ups 2-3 8-10
Bent Over Barbell Row 2-3 12-15
T Bar Row 2-3 8-10
Dumbbell Curl Standing 2-3 8-10
Concentration Curl 2-3 12-15


 

Day 2

EXERCISE
SETS
REPS
Bench Press 3 8-10
Machine Shoulder Press 2 8-10
Dumbbell Front Raise 2 12-15
Dumbbell Lateral Raise 2 8-10
Deltoid Fly (Machine Reverse Fly) 2 12-15
Close Grip Bench Press 2 8-10
Tricep Pressdown with Rope 2 12-15

Day 3

EXERCISE
SETS
REPS
Wide Grip Pull Ups 2-3 8-10
Seated Cable Row 2-3 8-10
Barbell Curl 2-3 8-10
Cross Face Lying Tricep Extension 2-3 8-10
Arnold Press 2-3 8-10
One Arm Side Cable Lateral 2 12-15
Upright Rows 2 12-15

Day 4

EXERCISE
SETS
REPS
Incline Dumbbell Fly 2 8-10
Machine Fly 2 8-10
Standing Cable Cross 2 8-10
Dumbbell Pullover 2 12-15
Squat 2 12-15
Dumbbell Lunges 2-3 8-10