GYM SCHEDULE

CHEST PLAIN BARBELL INCLINE DUMBBELL PRESS BAR PECK FLYS PULL OVER ZIG ZAG BICEPS PREACHER BARBELL (MED) 4SETS 4SETS 3SETS 3SETS 3SETS 3SETS

TIGHS WEIGHT SQUAD LEG PRESS LEG CURL LEG EXTENSION CHEST PLAIN BENCH PRESS INCLINE BENCH PRESS PLAIN DUMBBELL PRESS BAR BICEPS LONG BARBELL REVERSE CABLE 3SETS 3SETS 4SETS 3SETS 3SETS 3SETS 3SETS 3SETS 4SETS 3SETS 3SETS 3SETS

ALTERNATE DUMBBELL (STAND) 3SETS REVERSE CABLE BARBELL MED SHOULDERS ARNOLD PRESS BENT OVER DUMBBELL 3SETS 3SETS

ALTERNATE DUMBBELL (SITTING) 3SETS LYING BICEP HAMMER DUMBBELL NOTE: ELBOW UP SHOULDERS INCLINE REVERSE (MACHINE) SIDE LATERALS BACK PRESS 3SETS 3SETS 3SETS 3SETS

INCLINE BACK PRESS (MACHINE) 3SETS SIDE LATERALS MACHINE ROWING TRICEPS DOUBLE DUMBBELL (INCLINE) 4SETS PLAIN BENCH MOVEMENT) BARBELL (BACK 3SETS 3SETS 3SETS (STRAIGHT & 3SETS 3SETS 3SETS

CLOSE GRIP BENCH PRESS TRICEP DOWN LYING DUMBBELL CROSS)

INCLINE BACK PRESS (MACHINE) 3SETS BENT OVER DUMBBELL MACHINE ROWING 3SETS 3SETS

TRICEPS SIDE AND CROSS (INCLINE BENCH) 4SETS LYING TRICEP INCLINE SITTING PLAIN ROD TRICEP PRESS DOWN LATS T-BAR LATS MACHINE BACK LATS MACINE FRONT SEATED ROWING DUMBBELL ROWING CHEST HALF BENCH DUMBBELL PRESS 4SETS INCLINE DUMBBELL PRESS INCLINE BARBELL PRESS DIPS PECK FLYS BICEPS LONG BARBELL (WIDE) 4SETS 3SETS 3SETS 3SETS 3SETS 4SETS 3SETS 3SETS 3SETS 3SETS 3SETS 3SETS 3SETS

SHOULDERS ARNOLD PRESS REVERSE GRIP ROD FRONT BACK PRESS SIDE LATERALS 4SETS 3SETS 3SETS 3SETS

FRONT RISE ROD (FULL DOWN) 3SETS ROD ROWING TIGHS WEIGHT LUNGES LEG PRESS STRAIGHT WEIGHT SQUAD LEG EXTENSION LEG CURL CHEST HALF BENCH PRESS INCLINE DUMBBELL PRESS PLAIN BENCH PRESS BAR CABLE CROSS OVER BICEPS ALTERNATE DUMBBELL PREACHER DUMBBELL LONG BARBELL HAMMER SHORT BARBELL 4SETS 3SETS 3SETS 3SETS 3SETS 4SETS 3SETS 3SETS 3SETS 3SETS 4SETS 3SETS 3SETS 3SETS 3SETS 3SETS

ALTERNATE DUMBBELL (STAND) 3SETS MED BARBELL LYING BICEP HAMMER CROSS 3SETS 3SETS 3SETS

SHOULDERS BACK PRESS FRONT PRESS ARNOLD PRESS BENT OVER DUMBBELL SHRUGS TRICEPS LYING TRICEP (FORE HEAD) PRESS DOWN BACK TRICEP (V-BAR) PUMP DOWN LYING DUMBBELL CROSS) LATS ROD ROWING BACK LATS (MACHINE) REVERSE GRIP ROD ROWING SEATED ROWING DUMBBELL ROWING CHEST PLAIN BENCH PRESS INCLINE BARBELL PRESS 4SETS 3SETS 4SETS 3SETS 3SETS 3SETS 3SETS 4SETS 3SETS 3SETS 3SETS (STRAIGHT & 3SETS 4SETS 3SETS 3SETS 3SETS 3SETS

BICEPS ALTERNATE DUMBBELL (SITTING) 4SETS LYING BICEP PREACHER DUMBBELL INCLINE DUMBBELL SHORT BARBELL SHOULDERS BACK PRESS FRONT PRESS REVERSE GRIP BENT OVER DUMBBELL SIDE LATERALS SHRUGS TRICEPS DOUBLE DUMBBELL PRESS DOWN PUMP DOWN SINGLE HAND WIRE 4SETS 3SETS 3SETS 3SETS 4SETS 3SETS 3SETS 3SETS 3SETS 3SETS 3SETS 3SETS 3SETS

SINGLE HAND DUMBBELL (BACK 2 EAR) 3SETS TIGHS LEG EXTENSION WEIGHT SQUAD LEG PRESS SINGLE LEG EXTENSION 4SETS 3SETS 3SETS 3SETS

HALF BENCH DUMBBELL PRESS 3SETS DIPS 3SETS

CHEST DIPS (LEGS ON TABLE) HALF BENCH BARBELL 4SETS 3SETS

LATS CHIN UPS FRONT LATS (MACHINE) BACK LATS (MACHINE) DUMBBELL ROWING TIGHS WEIGHT SQUAD WEIGHT SQUAD FRONT 4SETS 3SETS 3SETS 3SETS DUMBBELL LUNGES LEG EXTENSION LEG CURL CHEST CHIN UPS (CHEST) INCLINE BARBELL DECLINE BARBELL BAR INCLINE CROSS OVER CABLE BICEPS SMALL BARBELL (WIDE) LYING BICEP PREACHER DUMBBELL ALTERNATE DUMBBELL 4SETS 3SETS 3SETS 3SETS 3SETS 3SETS 3SETS 3SETS 3SETS 4SETS 3SETS 3SETS 3SETS 3SETS 4SETS 4SETS 4SETS 4SETS

PLAIN BENCH DUMBBELL PRESS 3SETS BAR BACK INCLINE CROSS OVER CABLE BICEPS ALTERNATE DUMBBELL PREACHER BARBELL REVERSE CABLE HAMMER SHOULDERS SUPER SET BENT OVER DUMBBELL & SIDE LATERALS 4SETS FRONT PRESS (STAND ELBOW CLOSE) 3SETS FRONT RISE BARBELL ROD ROWING TRICEPS LYING TRICEP (HALF-HALF-FULL) 4SETS CLOSE GRIP BENCH PRESS MED ROD 3SETS PRESS DOWN DOUBLE DUMBBELL FORE HEAD EXTENSION 3SETS 3SETS 3SETS 3SETS 3SETS 3SETS 3SETS

SHOULDERS FRONT PRESS DUMBBELL PRESS SIDE LATERALS BENT OVER UP ROD ROWING TRICEPS SITTING TIRCEP (ZIG ZAG) FORE HEAD EXTENSION DOUBLE DUMBBELL BACK DIPS CROSS DUMBBELL (LYING) LATS CHIN UPS (BACK) ROD ROWING BACK LATS (MACHINE) SEATED ROWING FRONT LATS (D) DUMBBELL ROWING TIGHS DUMBBELL LUNGES LEG PRESS (V) DEAD LIFT LEG EXTENSION 4SETS 3SETS 3SETS 3SETS 4SETS 3SETS 3SETS 3SETS 3SETS 3SETS 4SETS 3SETS 3SETS 3SETS 3SETS 4SETS 3SETS 3SETS 3SETS 3SETS

CHEST BAR 4SETS

HALF BENCH PRESS BARBELL 3SETS BENCH PRESS DUMBBELL CHEST PRESS BICEPS WIRE BICEPS LYING BICEP 3SETS 3SETS 3SETS 3SETS

ALTERNATE DUMBBELL (STAND) 3SETS PREACHER DUMBBELL SHOULDERS BACK PRESS REAR DELTROIDS DUMBBELL FRONT RISE SIDE LATERALS BENT OVER OVER ALL CHIN UPS 5SETS 3SETS 3SETS 3SETS 3SETS 3SETS 3SETS

3SETS WIDE 2SETS CLOSE SEAT ROWING PLAIN DUMBBELL PRESS 3SETS 3SETS

HALF BENCH DUMBBELL PRESS 2SETS SIDE LATERALS MACHINE ROWING BICEP ROD (SMALL) ALTERNATE DUMBBELL 3SETS 2SETS 4SETS 2SETS

OVER ALL CHIN UPS 5SETS

DOUBLE DUMBBELL OVER ALL BACK LATS FRONT LATS PLAIN BENCH PRESS ROD ROWING (TRAPS) BICEP ROD MED FORE HEAD DOWN) EXTENSION

2SETS

3SETS WIDE 2SETS CLOSE SEAT ROWING PLAIN DUMBBELL PRESS 3SETS 3SETS

3SETS 2SETS 4SETS 4SETS 4SETS (FULL 4SETS

HALF BENCH DUMBBELL PRESS 2SETS SIDE LATERALS MACHINE ROWING PRESS DOWN 3SETS 2SETS 4SETS