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    Dominic Harbison
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    9 views1 page

    Gym Workout

    Uploaded by

    Dominic Harbison

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Monday: Rest and Recovery. C Dumbbell Flyes: 4 / 7,8,9,10.

    Tuesday: Chest, Arms and Shoulders- C Seated Machine Bench Press: 5 / 12.

    10-minute walk/sprint. S Dumbbell Forward Raise: 5 / 5,6,7,8,9.

    C Flat Dumbbell Press: 5 / 8,9,10,11,12. S Dumbbell Lateral Raise: 3 / 8.

    C Incline Dumbbell Press: 5 / 8,9,10,11,12. S Dumbbell Shrugs: 5 / 10,11,12,13,14.

    C Dumbbell Flyes: 4 / 7,8,9,10. T Sides Machine: 3 / 6,7,8 (each side).

    C Seated Machine Bench Press: 5 / 12. Spend some time doing Abs workout and
    machine.
    A Barbell Bicep Curls: 5 / 8,9,10,10,10.
    Friday: Arms, Back and Abs-
    A Seated Dumbbell Hammer Curls: 5 / 6,7,8,9,10.
    10-minute cycle.
    A Cable Bicep Curls: 5/ 8.
    A Barbell Bicep Curls: 5 / 8,9,10,10,10.
    A Triceps Cable Push-Downs: 3 / 10.
    A Seated Dumbbell Hammer Curls: 5 / 6,7,8,9,10.
    A Triceps Cable Throw-Over’s: 3 / 10.
    A Cable Bicep Curls: 5/ 8.
    S Dumbbell Forward Raise: 5 / 5,6,7,8,9.
    A Triceps Cable Push-Downs: 3 / 10.
    S Dumbbell Lateral Raise: 3 / 8.
    A Triceps Cable Throw-Over’s: 3 / 10.
    S Dumbbell Shrugs: 5 / 10,11,12,13,14.
    B Lat Pull Down Wide Grip: 4 / 6,7,8,9.
    T Sides Machine: 3 / 6,7,8 (each side).
    B Lat Pull Down Close Grip: 4 / 6,7,8,9.
    Wednesday: Chest, Arms and Abs-
    T Sides Machine: 3 / 6,7,8 (each side).
    5-minute walk/sprint.
    Spend some time doing Abs workout and
    C Flat Dumbbell Press: 5 / 8,9,10,11,12. machine.

    C Incline Dumbbell Press: 5 / 8,9,10,11,12. Saturday/Sunday: Chest, Shoulders and Abs

    C Dumbbell Flyes: 4 / 7,8,9,10. 10-minute walk/sprint.

    C Seated Machine Bench Press: 5 / 12. C Flat Dumbbell Press: 5 / 8,9,10,11,12.

    A Barbell Bicep Curls: 5 / 8,9,10,10,10. C Incline Dumbbell Press: 5 / 8,9,10,11,12.

    A Seated Dumbbell Hammer Curls: 5 / 6,7,8,9,10. C Dumbbell Flyes: 4 / 7,8,9,10.

    A Cable Bicep Curls: 5/ 8. C Seated Machine Bench Press: 5 / 12.

    A Triceps Cable Push-Downs: 3 / 10. S Dumbbell Forward Raise: 5 / 5,6,7,8,9.

    A Triceps Cable Throw-Over’s: 3 / 10. S Dumbbell Lateral Raise: 3 / 8.

    T Sides Machine: 3 / 6,7,8 (each side). S Dumbbell Shrugs: 5 / 10,11,12,13,14.

    Spend some time doing Abs workout and T Sides Machine: 3 / 6,7,8 (each side).
    machine.
    Spend some time doing Abs workout and
    Thursday: Chest, Shoulders and Abs- machine.

    5-minute walk/sprint. Saturday/Sunday: Rest and Recovery.

    C Flat Dumbbell Press: 5 / 8,9,10,11,12.

    C Incline Dumbbell Press: 5 / 8,9,10,11,12.

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