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CHEST BACK ABS

Barbell Bench Press - Bent Over Barbell Row Hanging Leg Raise
Medium Grip
Barbell Incline Bench Bent Over Two-
Press Medium-Grip Dumbbell Row
Dumbbell Flyes T-BAR ROW
Dumbbell Pullover
Cable Crossover

Flat Bench DB press 3 sets/ Bent over DB rows -- 3 sets/


12 reps 12 reps
Incline Bench DB press- 3 Lawnmowers (one arm rows)-
sets/ 12 reps 3 sets/ 12 reps

shoulder arms abs


CLEAN AND PRESS BARBELL CURL DECLINE CRUNCH
STANDING DUMBBELL INCLINE DUMBBELL
PRESS CURL
FRONT DUMBBELL CONCENTRATION
RAISE CURLS
SIDE LATERAL RAISE
UPRIGHT BARBELL Standing DB curl -- 3 sets/12
ROW reps
ARNOLD DUMBBELL DB twist curls -- 3 sets/ 12
PRESS reps
PUSH PRESS
REVERSE FLYES CLOSE-GRIP BARBELL
BENCH PRESS
LYING TRICEPS PRESS
Standing overhead DB press- DUMBBELL ONE-ARM
3 sets/ 12 reps TRICEPS EXTENSION
Standing DB Side Raise -- 3 TRICEPS PUSHDOWN
sets/ 12 reps

DB tricep supine (skull


crushers)-- 3 sets/ 12 reps
One are triceps extension- 3
sets/ 12 reps

PALMS-UP BARBELL
WRIST CURL OVER A
BENCH
PALMS-DOWN WRIST
CURL OVER A BENCH
BARBELL SQUAT CABLE CRUNCH
STIFF-LEGGED BARBELL
DEADLIFT
GOOD MORNING
BARBELL LUNGE
LEG EXTENSIONS
SEATED LEG CURL
STANDING CALF RAISES
SEATED CALF RAISE
FRONT BARBELL SQUAT

DB lunges- 3 sets/ 12 reps


DB squats -- 3 sets/ 12 reps