Workout A

Full Body Workout

Exercise Sets Rep Goal

Squats 3 25

Single Arm Dumbbell Bench Press 3 30

Barbell Rows 3 25

Seated Overhead Barbell Press 3 30

Close Grip Bench Press 2 25

EZ Bar Curls 2 25

Leg Curls 2 25

Planks 2 60-90 Sec

Workout B

Full Body Workout

Exercise Sets Rep Goal

Deadlifts 1 8+

Incline Dumbbell Flyes 3 35

Inverted Rows or Pull Ups 1 40

Bulldozer Laterals 3 35

Push Ups 1 40

Hammer Curls 2 25

Seated Calf Raises 2 25

Power Shrugs 2 25
Workout C

Full Body Workout

Exercise Sets Reps

Leg Press 3 30

Bench Press 3 25

Dumbbell Rows 3 40

Seated Arnold Press 3 40

Lying Triceps Extensions 2 25

Dumbbell Curls 2 25

DB Stiff Leg Deadlift 2 25

Ab Wheel Roll Outs 2 10-15