Exercise Routine 1-10

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Day 1

EXERCISE
SETS
REPS
Bench Press 3 8-10
Machine Fly 2 8-10
Close Grip Pull Ups 2 8-10
One Arm Dumbbell Row 2 8-10
Military Press (Standing or Seated) 3 8-10
Barbell Curl 2 8-10
Preacher Curl 2 8-10
Tricep Pressdown with Rope 2 8-10
Tricep Pressdown: One Arm Reverse 2 8-10
Squat 4 8-10


 

Day 2

EXERCISE
SETS
REPS
Incline Dumbbell Fly 2 8-10
Dumbbell Pullover 2 8-10
T Bar Row 2 8-10
One Arm Dumbbell Row 2 8-10
Dumbbell Lateral Raise 2 8-10
Dumbbell Curls Seated 2 8-10
Concentrations Curl 2 8-10
Close Grip Bench Press 2 8-10
Dumbbell Kickbacks 2 8-10
Machine Leg Press 4 8-10

Day 3

EXERCISE
SETS
REPS
Incline Bench Press 3 8-10
Standing Cable Cross 2 8-10
Close Grips Pull Ups 2 8-10
Arnold Press 3 8-10
Incline Curl 2 8-10
Hammer Curls 2 8-10
Cross Face Lying Tricep Extension 2 8-10
Tricep Pressdown with Rope 2 8-10
Dumbbell Lunges 4 8-10