Work/ /Out

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Chest I

Exercises
  • [5x] Chest Press
  • [4x] Chest Flies
  • [4x] Bicep Curls - 7 wide / 7 tight
  • [3x] Centre Press Squeeze
  • [4x] Forearm Curls
  • [3x] Underarm Incline Press
  • [3x] Push Ups

Chest II

Exercises
  • [5x] Incline Press
  • [4x] Crossbody Underarm Raise
  • [4x] Tricep Dips
  • [3x] Hammer Press
  • [4x] Forearm Curls
  • [3x] Centre Press Squeeze
  • [3x] Archer Push Ups

...Shoulders I

Exercises
  • [5x] Arnold Press
  • [5x] Trap Shrugs
  • [4x] Slanted Lateral Raise
  • [3x] Reverse Wrist Curl
  • [4x] Alternating Front Raise
  • [3x] Standing Face Pulls (Band)
  • [4x] Single-Dumbell Lying Overhead Tricep

Shoulders II

Exercises
  • [5x] Shoulder Press
  • [5x] Trap Shrugs
  • [4x] Inclined Alternating Front Raise
  • [4x] W Raise
  • [3x] Bending Dumbell Face Pulls
  • [4x] Lateral Raises
  • [4x] Slow Release Bicep Curls

Back I

Exercises
  • [3x] Pull Up Front Facing Grip
  • [4x] Loaded Bending Lunge
  • [4x] Bicep curls w/ halfway twists
  • [3x] Pull Ups Side Grip
  • [4x] Straight Arm Pulldown
  • [4x] Squats
  • [3x] Pull Up Standard Grip
  • [4x] Reverse Fly

Back II

Exercises
  • [3x] Pull Up Front Facing Grip
  • [4x] Deadlift
  • [4x] Tricep Rows / Skullcrushers
  • [3x] Pull Ups Side Grip
  • [3x] Straight Arm Pulldown
  • [4x] Lunges
  • [4x] Back Rows (Alt grips)
  • [3x] Reverse Fly

Core I

Exercises
  • Tucked Leg Circles (Alt direction)
    / Bridges
  • Soles-joined Crunches
    / Bicycle Kicks
  • Leg Flutters
    / Slow Roll ups
  • Side Plank Raises
    / Core Twists

Core II

Exercises
  • Sock Crunches
    / Bridges
  • Soles-joined Crunches
    / Bicycle Kicks
  • Wipers
    / Slow Roll ups
  • Spiderman Crunch
    / Side Plank

Core III

Exercises
  • [4x] Hanging Hip Raises
    / Hanging Side Raises
  • [3x] V-Raise Hold
  • [3x] Straight Leg Starfish sit up