MONDAY AND THURSDAY TWICE A WEEK

EXERCISE 1

BENCH PRESS

You’ll need: Barbell
5sets
10-12reps
as neededrest

EXERCISE 2

WIDE-GRIP PULLUP

You’ll need: Pullup Bar

 5sets

10-12reps
as neededrest

EXERCISE 3

DUMBBELL FLYE

You’ll need: Dumbbells, Bench
5sets
10-12reps
as neededrest

EXERCISE 4

SEATED CABLE ROW

You’ll need: Adjustable Cable Machine, V-Handle Attachment
5sets
10-12reps
as neededrest

EXERCISE 5

DIP

You’ll need: Dip Station
5sets
to failurereps
as neededrest

EXERCISE 6

BENT-OVER BARBELL ROW

5sets
12reps
as neededrest

EXERCISE 7

CABLE CROSSOVER

You’ll need: Adjustable Cable Machine, D-Handle Attachment
3sets
12reps
as neededrest

EXERCISE 8

DUMBBELL ROW

You’ll need: Dumbbells
3sets
12reps
as neededrest