UPPER / LOWER

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UPPER

Exercise: repetitions x sets

Wide pull ups 10 x 3

Straight arm pulldown 10 x 3

Chest press 10 x 3

Flyes 10 x 3

Neutral chest press 10 x 3

Neutral row 10 x 3

Upright row 10 x 3

Lateral raises 10 x 3

Wide shoulder press 10 x 3

Bicep curls x 10

Tricep extensions x 10

SUPERSET x 3

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LOWER

Exercise: repetitions x sets

Squats 10 x 3

Split squats/lunges 10 x 3

Leg press 10 x 3

Glute bridge 10 x 3

Romanian deadlift 10 x 3

Sumo squat for depth 10 x 3

Calf raises 10 x 3

 

NOTE: If you need options or alternatives for exercises and equipment please check the Equipment Options

Please feel free to make these programs work for you. Use this as a foundation but chop and change things. Superset or tri-set exercises together for efficiency and time-saving. Adjust the number of reps or sets. Do your thing and never forget that the work out that works out is the one that works for you.