Mon-Wed-Fri

Dumbbell Bench Press (Chest)

Assisted Pullups (Back)

Chest Press (Chest)

WIDE-GRIP
(Back)

SEATED

CABLE

Dumbbell Side Laterals (Shoulder)

Dumbbell Shoulder Press (Shoulder)

Standing Dumbbell Curl (Biceps)

Dumbbell Skullcrushers (Triceps)

ROW

Tue-Thur-Sat
Machine Leg Press (Thighs)

Walking Lunges (Hamstring)

Machine Leg Extensions (Thighs)

Machine Leg Curls (Hamstring)

Smith Machines Squats (Overall)

Smith Machines Reverse Lunges

(Butt)

Calves

Everyday
Flutter Kicks (Butt)

Twist Machine (Abs)

Kettle Bell Side Bends (Side Abs)
Crunches (Abs)

Chair
Bicycle
Hip Raises
Leg Raise
Plank
Side Plank Twist