text
stringlengths 0
71
|
|---|
- Lateral Raise: 5 sets, 15 reps |
- Dumbbell Arnold Press: 5 sets, 12 reps |
- Dumbbell Shoulder Press: 5 sets, 12 reps |
- Standing Dumbbell Press: 4 sets, 15 reps |
Day 6: Pull |
- Cable Pullover: 4 sets, 12 reps |
- Dumbbell Shrugs: 5 sets, 12 reps |
- One Arm Dumbbell Row: 5 sets, 15 reps |
- Hammer Curl: 4 sets, 12 reps |
- Cable Face Pull: 5 sets, 15 reps |
Day 7: Legs |
- Hyperextension: 4 sets, 15 reps |
- Leg Curls: 5 sets, 12 reps |
- Lunge: 4 sets, 12 reps |
- Sumo Squat: 5 sets, 15 reps |
- Standing Calf Raise: 5 sets, 12 reps |
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands |
Advanced Routine 15: |
Day 1: Push |
- Incline Dumbbell Fly: 5 sets, 15 reps |
- Machine Chest Press: 4 sets, 15 reps |
- Dumbbell Arnold Press: 5 sets, 12 reps |
- Chest Dips: 5 sets, 15 reps |
- Pec Deck: 4 sets, 15 reps |
Day 2: Pull |
- Wide-Grip Pull-Ups: 4 sets, 15 reps |
- One Arm Dumbbell Row: 5 sets, 15 reps |
- Dumbbell Shrugs: 4 sets, 12 reps |
- Shotgun Row: 4 sets, 15 reps |
- Cable Pullover: 5 sets, 12 reps |
Day 3: Legs |
- Sumo Squat: 4 sets, 12 reps |
- Leg Curls: 4 sets, 15 reps |
- Standing Calf Raise: 5 sets, 15 reps |
- Dumbbell Stiff Legged Deadlift: 5 sets, 12 reps |
- Romanian Deadlift: 4 sets, 12 reps |
Day 4: Rest Day |
Day 5: Push |
- Standing Dumbbell Press: 4 sets, 15 reps |
- Incline Bench Press Machine: 4 sets, 12 reps |
- Incline Dumbbell Fly: 4 sets, 12 reps |
- Pec Deck: 5 sets, 15 reps |
- Cable Tricep Pushdown: 4 sets, 12 reps |
Day 6: Pull |
- Reverse Grip Barbell Row: 5 sets, 12 reps |
- Inverted Row: 5 sets, 12 reps |
- Dumbbell Shrugs: 4 sets, 15 reps |
- Bent Over Barbell Row: 4 sets, 15 reps |
- Cable Pullover: 4 sets, 15 reps |
Day 7: Legs |
- Calf Raise Machine: 4 sets, 15 reps |
- Dumbbell Stiff Legged Deadlift: 4 sets, 15 reps |
- Standing Calf Raise: 4 sets, 12 reps |
- Sumo Squat: 5 sets, 12 reps |
- Squat: 5 sets, 12 reps |
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands |