Workout #1 (Monday, Thursday)
Back
Bent-Over Row (3 x 20)
Underhand Bent-Over Row (3 x 20)
Alternating Bent-Over Row (3 x 20)
Single-Arm Rear Delt Raise (3 x 20 each side)
Reverse Fly (3 x 20)
Renegade Row (3 x 20)
Good Morning (3 x 20)
Shoulders
Lateral Raise (3 x 12)
Arnold Press (3 x 12)
Seated Dumbbell Shoulder Press (3 x 12)
Front Raise (3 x 12)
Standing Dumbbell Shrugs (3 x 20)
Workout #2 (Tuesday, Friday)
Chest
Svend Press (3 x 15)
Chest Fly (3 x 16)
Dumbbell Press (3 x 10)
Push-up Ladder (8 of each, total 40)
Close-Grip Dumbbell Chest Press (3 x 10)
Dumbbell Pullover (3 x 15)
Abs
Crunches (3 x 20)
Tuck and Crunch (3 x 15)
Dumbbell Crunch (3 x 10)
Russian Twist (3 x 12)
Bicycle Crunches (3 x 12)
Plank (3 x Max Time)
Penguins (3 x 50)
Workout #3 (Wednesday, Saturday)
Biceps
Triceps
Legs
Sumo Squat (4 x 20)
Squat (4 x 20)
Lunge Squat (4 x 10 per leg)
Calf Raises (4 x 20)
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