UPPER / LOWER
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
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.