Gym Routine
Monday – Chest and Triceps
Flat dumbbell press; 3sets 10reps
Incline dumbbell press; 3sets 8reps
Chest press; 3sets 10reps
Pec-deck machine; 3sets 10reps
Chest-pec cable flies; 2sets 12reps
Dips; 3sets 8reps
Rope tricep pushdown (cables); 3sets 10reps
Bar tricep pushdown (cables); 3sets 10reps
One arm overhead extension (use light dumbbell to work on form); 3sets 10reps
Diamond pushups; 3sets 8reps
Tuesday – Rest Day
Wednesday – Back and Biceps
Lat pulldown; 3sets 10reps
Seated cable row; 3sets 10reps
Dumbbell single arm row; 3sets 10reps
Bent over barbell rows; 3sets 10reps
Wide grip pullups; 2sets 8reps
Standing dumbbell curl; 3sets 10reps
Hammer curls; 3sets 10reps
Zottman curls; 2sets 10reps
Seated regular EZ bar curl; 3sets 8reps
Cable bicep curls with bar; 2sets 10reps
Cable bicep curls with rope; 2sets 10reps
Thursday – Rest Day
Friday – Shoulders and Legs
Seated dumbbell shoulder press; 3sets 10reps
Machine shoulder press; 3sets 10reps
Cable reverse fly; 3sets 10reps
Dumbbell flies; 3sets 10reps
Face pull (cables); 3sets 12reps
Snatch grip high pull; 3sets 8reps
Shrugs; 3sets 10reps
Squats; 3sets 10reps
Leg press; 3sets 10reps
Leg extension machine; 3sets 10reps
Seated leg curl machine; 3sets 10reps
Standing calf raises; 3sets 10reps
Friday – Rest Day