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Day 5: Push |
- Shoulder Machine Press: 2 sets, 8 reps |
- Dumbbell Flyes: 3 sets, 10 reps |
- Skullcrusher: 3 sets, 10 reps |
- Incline Bench Press Machine: 2 sets, 10 reps |
- Pec Deck: 2 sets, 8 reps |
Day 6: Pull |
- Bent Over Dumbbell Row: 3 sets, 8 reps |
- Underhand Lat Pull Down: 3 sets, 10 reps |
- Seated Cable Row: 2 sets, 8 reps |
- Wide-Grip Pull-Ups: 3 sets, 10 reps |
- One Arm Dumbbell Row: 2 sets, 8 reps |
Day 7: Legs |
- Standing Calf Raise: 3 sets, 10 reps |
- Box Step-Up: 2 sets, 10 reps |
- Romanian Deadlift: 3 sets, 8 reps |
- Bodyweight Glute Bridge: 3 sets, 10 reps |
- Calf Raise Machine: 3 sets, 8 reps |
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands |
Beginner Routine 10: |
Day 1: Push |
- Dumbbell Front Raise: 3 sets, 8 reps |
- Dumbbell Arnold Press: 3 sets, 8 reps |
- Shoulder Machine Press: 2 sets, 8 reps |
- Pec Deck: 3 sets, 10 reps |
- Dumbbell Bench Press: 2 sets, 8 reps |
Day 2: Pull |
- Hammer Curl: 2 sets, 8 reps |
- Lat Pull Down: 2 sets, 8 reps |
- Bent Over Barbell Row: 3 sets, 10 reps |
- Dumbbell Shrugs: 3 sets, 8 reps |
- Seated Machine Row: 2 sets, 10 reps |
Day 3: Legs |
- Standing Calf Raise: 3 sets, 10 reps |
- Calf Raise Machine: 3 sets, 8 reps |
- Romanian Deadlift: 3 sets, 8 reps |
- Sumo Squat: 3 sets, 10 reps |
- Seated Calf Raise: 3 sets, 8 reps |
Day 4: Rest Day |
Day 5: Push |
- Dumbbell Bench Press: 3 sets, 10 reps |
- Overhead Tricep Extension: 3 sets, 10 reps |
- Dumbbell Arnold Press: 3 sets, 8 reps |
- Dumbbell Front Raise: 3 sets, 10 reps |
- Machine Chest Press: 3 sets, 8 reps |
Day 6: Pull |
- Underhand Lat Pull Down: 3 sets, 8 reps |
- Chin-Ups: 3 sets, 10 reps |
- Bent Over Dumbbell Row: 3 sets, 8 reps |
- Wide-Grip Pull-Ups: 3 sets, 10 reps |
- Shotgun Row: 2 sets, 8 reps |
Day 7: Legs |
- Calf Raise Machine: 3 sets, 8 reps |
- Bulgarian Split Squat: 3 sets, 10 reps |
- One Leg Leg Press: 2 sets, 8 reps |
- Lunge: 3 sets, 10 reps |
- Hyperextension: 3 sets, 8 reps |
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands |
Beginner Routine 11: |
Day 1: Push |
- Incline Bench Press Machine: 2 sets, 10 reps |
- Dumbbell Shoulder Press: 2 sets, 8 reps |
- Pec Deck: 2 sets, 8 reps |
- Cable Tricep Pushdown: 3 sets, 8 reps |
- Rope Press Down: 3 sets, 8 reps |
Day 2: Pull |
- Seated Cable Row: 3 sets, 10 reps |
- Lat Pull Down: 2 sets, 10 reps |
- Underhand Lat Pull Down: 3 sets, 10 reps |
- Bent Over Barbell Row: 3 sets, 10 reps |
- Cable Pullover: 2 sets, 10 reps |
Day 3: Legs |
- Goblet Squat: 3 sets, 10 reps |
- Sumo Squat: 3 sets, 8 reps |
- Leg Curls: 3 sets, 10 reps |
- Lunge: 3 sets, 8 reps |
- Leg Curl: 2 sets, 8 reps |
Day 4: Rest Day |
Day 5: Push |
- Incline Bench Press Machine: 3 sets, 8 reps |
- Lateral Raise: 2 sets, 10 reps |
- Cable Tricep Pushdown: 3 sets, 10 reps |
- Machine Chest Press: 3 sets, 8 reps |
- Chest Dips: 2 sets, 10 reps |