Exercise Routine 1-14

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Day 1

EXERCISE
SETS
REPS
Bench Press 2-3 8-10
Incline Dumbbell Fly 2 8-10
Dumbbell Pullover 2 8-10
Wide Grip Pull Ups 2-3 8-10
Seated Cable Row (Close Grip) 2-3 8-10
Squat 2-3 8-10
Machine Calf Raise 2 8-10


 

Day 2

EXERCISE
SETS
REPS
Arnold Press 2-3 8-10
Dumbbell Lateral Raise 2 8-10
Dumbbell Shrugs 2 8-10
Barbell Curl 2-3 8-10
Concentration Curls 2 8-10
Cross Face Lying Tricep Extension 2-3 8-10
Dumbbell Kickbacks 2 8-10

Day 3

EXERCISE
SETS
REPS
Incline Bench Press 2-3 8-10
Machine Fly 2 8-10
Dumbbell Pullover 2 8-10
Close Grip Pull Ups 2-3 8-10
Bent Over Barbell Row 2-3 8-10
Dumbbell Lunges 2-3 8-10
Calf Press on Leg Press 2 8-10

Day 4

EXERCISE
SETS
REPS
Dumbbell Shoulder Press 2-3 8-10
One Arm Cross Cable Lateral 2 8-10
Upright Rows 2 8-10
Dumbbell Curl Seated 2-3 8-10
Dumbbell Preacher Curl 2 8-10
Dumbbell Tricep Press 2-3 8-10
Tricep Pressdown: One Arm Reverse 2 8-10