WORKOUT PROGRAMS

CHEST WORKOUT

Barbell Incline Bench Press Medium-Grip
4 Sets of 10

Incline Dumbbell Press
4 Sets of 10

Dumbbell Flyes
4 Sets of 10

Pushups
4 Sets of 10

ARM WORKOUT

Close-Grip Barbell Bench Press
4 Sets of 10

Cable Rope Overhead Triceps Extension
4 Sets of 10

Triceps Pushdown
4 Sets of 10

Barbell Curl
4 Sets of 10

Dumbbell Alternate Bicep Curl
4 Sets of 10

Standing Biceps Cable Curl
4 Sets of 10

Palms-Down Wrist Curl Over A Bench
4 Sets of 10

LEG WORKOUT

Barbell Squat
4 Sets of 10

Dumbbell Lunges
4 Sets of 10

Leg Press
4 Sets of 10

Lying Leg Curls
4 Sets of 10

Leg Extensions
4 Sets of 10

Standing Calf Raises
4 Sets of 10

GLUTE WORKOUT

Barbell Squat
4 Sets of 10

Barbell Walking Lunge
4 Sets of 10

Barbell Hip Thrust
4 Sets of 10

Stiff-Legged Barbell Deadlift
4 Sets of 10

One Leg Barbell Squat
4 Sets of 10