sakul. 
|
Barbell Squat
|
3x12 reps |
rest: 120s
|
|
|
Machine Leg Press
|
3x12 reps |
rest: 120s
|
|
|
Dumbbell Walking Lunge
|
2x12 reps |
rest: 60s
|
|
|
Cable Lat Pulldown (Wide Grip)
|
3x12 reps |
rest: 60s
|
|
|
Dumbbell Seated Shoulder Press
|
3x12 reps |
rest: 60s
|
|
|
Cable Deltoid Raise
|
3x12 reps |
rest: 60s
|
|
|
Cable Internal Rotation
|
1x12 reps |
rest: 60s
|
|
|
Plank
|
1x12 reps |
rest: 60s
|
|
|
Treadmill Running
|
1x0 reps |
rest: 60s
|
|
|
Barbell Bench Press
|
7x12 reps |
rest: 120s
|
|
|
Dumbbell Fly
|
3x12 reps |
rest: 60s
|
|
|
Cable Cross-Over
|
3x12 reps |
rest: 60s
|
|
|
Dumbbell Bench Press
|
3x12 reps |
rest: 60s
|
|
|
|
Cable Lat Pulldown (Wide Grip)
|
3x12 reps |
rest: 60s
|
|
|
Dip
|
3x12 reps |
rest: 60s
|
|
|
Cable Tricep Pushdown (Rope)
|
3x12 reps |
rest: 60s
|
|
|
Crunch
|
1x12 reps |
rest: 60s
|
|
|
|
Treadmill Running
|
1x0 reps |
rest: 60s
|
|
|
Barbell Deadlift
|
3x12 reps |
rest: 60s
|
|
|
Barbell Bent-Over Row
|
3x12 reps |
rest: 60s
|
|
|
Pull-Up
|
3x12 reps |
rest: 60s
|
|
|
Cable Seated Row
|
4x12 reps |
rest: 60s
|
|
|
|
Barbell Bench Press
|
6x5 reps |
rest: 60s
|
|
|
Barbell Curl
|
3x12 reps |
rest: 60s
|
|
|
Barbell Preacher Curl
|
3x12 reps |
rest: 60s
|
|
|
Parallel Bar Hip Raise
|
3x12 reps |
rest: 60s
|
|
|
|
Treadmill Running
|
1x0 reps |
rest: 60s
|
|
![Dumbbell Routine (Home or Gym)](https://cdn.jefit.com/uc/file/da666b21d5bcbbc4/1.jpg")
![Dumbbell Shoulders & Arms 2](https://cdn.jefit.com/uc/file/f34c7c73f6dd7710/1.jpg")
![Full Body Training Plan (3-days)](https://cdn.jefit.com/uc/file/6b53bfb54832cd69/1.jpg")
![Full Body Training (1 muscle group/day)](https://cdn.jefit.com/uc/file/6b327978a615a86f/1.jpg")
![Machine-Based Strength Program](https://cdn.jefit.com/uc/file/a9bbc582182c9ba8/1.jpg")
![Upper Body Strength Plan (Barbell/DB only)](https://cdn.jefit.com/uc/file/6e7e6a9dbbb13567/1.jpg")
