Gym Work Out

• For each routine, if you are going for mass or size, complete 4 sets of 8-12 reps each set on higher weights.
• If you are going for endurance and/or toning (muscle definition), complete 4 sets of 12-15 reps each set on lower weights.

Table of Contents

Back

Bicep/Tricep

Shoulder

Chest

Legs

Abs

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Back

Pull-ups	Lat Pulldowns	Seated Machine Row

Barbell Bent-over Rows	Deadlift

	Leverage High Rows

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Bicep/Tricep

Barbell Bicep Curls	Barbell Preacher Curls	Standing Bicep Curls

Standing Hammer Curls	Tricep Pushdown

Dips	Standing Triceps Extension

Skull Crushers

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Shoulder

Shoulder Press	Front Raise	Lateral Raise

Dumbbell Shrugs	Standing Barbell Press	Rear Deltoid Fly

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Chest

Bench Press	Incline Bench Press

Dumbbell Chest Press	Incline Dumbbell Press

Incline Chest Fly

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Legs

Barbell Squats	Seated Leg Extensions	Seated Calf Raises

Lying Leg Curls	Leg Press

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Abs

Weighted Decline Crunches	Windshield Wipers

Kneeling Cable Crunches	Roman Chair Leg Raises

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