Title Exercise 1

Chest Workout 1 Barbell Bench Press

Chest Workout 2 Incline Dumbbell Press
Chest Workout 3 Decline Barbell Bench Press
Back Workout 1 Pull-Ups
Back Workout 2 Deadlifts
Back Workout 3 T-Bar Rows
Shoulder Workout 1 Overhead Press
Shoulder Workout 2 Arnold Press
Shoulder Workout 3 Seated Dumbbell Press
Bicep Workout 1 Barbell Curls
Bicep Workout 2 Dumbbell Curls
Bicep Workout 3 Chin-Ups
Tricep Workout 1 Dips
Tricep Workout 2 Skull Crushers
Tricep Workout 3 Rope Pushdowns
Leg Workout 1 Squats
Leg Workout 2 Deadlifts
Leg Workout 3 Front Squats
Ab Workout 1 Crunches
Ab Workout 2 Bicycle Crunches
Ab Workout 3 Sit-Ups
Chest Workout 4 Dumbbell Bench Press
Chest Workout 5 Hammer Strength Chest Press
Chest Workout 6 Machine Chest Press
Back Workout 4 Lat Pulldowns
Back Workout 5 Single-Arm Dumbbell Rows
Back Workout 6 Barbell Deadlifts
Shoulder Workout 4 Seated Barbell Press
Shoulder Workout 5 Standing Military Press
Shoulder Workout 6 Smith Machine Shoulder Press
Bicep Workout 4 EZ Bar Curls
Bicep Workout 5 Cable Bicep Curls
Bicep Workout 6 Incline Dumbbell Curls
Tricep Workout 4 Tricep Dips
Tricep Workout 5 Close Grip Push-Ups
Tricep Workout 6 Tricep Rope Extensions
Leg Workout 4 Leg Press
Leg Workout 5 Hack Squats
Leg Workout 6 Bulgarian Split Squats
Ab Workout 4 Plank
Ab Workout 5 Cable Woodchoppers
Ab Workout 6 Medicine Ball Sit-Ups
Sets Reps Exercise 2
3 10 Dumbbell Flyes
4 8 Cable Crossovers
4 6 Chest Dips
4 8 Bent-Over Rows
3 6 Seated Cable Rows
4 8 Wide-Grip Pull-Ups
3 8 Dumbbell Lateral Raise
3 10 Upright Rows
4 8 Cable Face Pulls
3 8 Hammer Curls
3 10 Concentration Curls
4 8 Incline Dumbbell Curls
3 8 Close Grip Bench Press
3 10 Overhead Tricep Extension
4 8 Bench Dips
3 8 Lunges
3 6 Bulgarian Split Squats
4 8 Step-Ups
3 15 Russian Twists
3 12 Leg Raises
3 10 Flutter Kicks
3 10 Cable Chest Press
4 8 Decline Dumbbell Flyes
4 6 Dumbbell Pullover
4 8 Cable Rows
3 10 Seated Machine Rows
4 8 Wide-Grip Lat Pulldowns
3 8 Dumbbell Front Raise
3 10 Bent-Over Dumbbell Lateral Raise
4 8 Cable Reverse Flyes
3 8 Preacher Hammer Curls
3 10 Hammer Strength Curls
4 8 Zottman Curls
3 8 Skull Crushers
3 10 Overhead Dumbbell Extension
4 8 Bench Tricep Dips
3 8 Barbell Squats
3 10 Dumbbell Step-Ups
4 8 Romanian Deadlifts
3 30s Russian Twists
3 12 Bicycle Crunches
4 10 Reverse Crunches
Sets Reps Exercise 3 Sets Reps
3 12 Push-Ups 3 15
3 10 Push-Up Variations 3 12
3 12 Pec Deck Flyes 3 15
3 10 Lat Pulldowns 3 12
3 10 One-Arm Dumbbell Rows 3 12
3 12 Hyperextensions 3 15
3 10 Front Raises 3 12
3 12 Barbell Shrugs 3 15
3 10 Reverse Flyes 3 12
3 10 Preacher Curls 3 12
3 12 Cable Curls 3 15
3 12 Reverse Grip Barbell Curls 3 15
3 10 Tricep Pushdowns 3 12
3 12 Tricep Kickbacks 3 15
3 12 Tricep Dumbbell Kickbacks 3 15
3 10 Leg Press 3 12
3 10 Leg Extensions 3 12
3 12 Romanian Deadlifts 3 15
3 20 Plank 3 30s
3 15 Mountain Climbers 3 12
3 20 Side Plank 3 30s
3 12 Incline Push-Ups 3 15
3 10 Chest Squeeze 3 12
3 12 Push-Up with Rotation 3 15
3 10 Reverse Grip Pull-Ups 3 12
3 12 Straight Arm Pulldowns 3 15
3 12 Kettlebell Swings 3 15
3 10 Cable Lateral Raise 3 12
3 12 Arnold Dumbbell Press 3 15
3 10 Shrugs 3 12
3 10 Spider Curls 3 12
3 12 Concentration Hammer Curls 3 15
3 12 Barbell Drag Curls 3 15
3 10 Tricep Cable Pushdowns 3 12
3 12 Dumbbell Kickbacks 3 15
3 12 Diamond Push-Ups 3 15
3 10 Walking Lunges 3 12
3 12 Leg Curls 3 15
3 12 Calf Raises 3 15
3 20 Hanging Leg Raises 3 12
3 15 Lying Leg Raises 3 12
3 12 Side Plank with Hip Dips 3 15