Workout 1
TBar Row
5 sets
Seated Cable Row
5 sets
Standing Cable Hammer Curl
5 sets
Plate Loaded Row Machine
5 sets
Dumbbell Shrugs
5 sets
Overhead press machine
5 sets
Back Extensions
3 sets
Crunches
5 sets
Hanging leg raise
5 sets
Concentration curl
5 sets
Seated dumbbell overhead press
5 sets
Behind the neck lat pulldown
5 sets
Workout 2
Dumbbell bench press
5 sets
Seated dumbbell overhead tricep extensions
5 sets
High cable fly
3 sets
Medium cable fly
3 sets
Low cable fly
3 sets
Standing cable tricep pushdown
5 sets
Leg press
5 sets
Lying leg curl machine
5 sets
Plate loeaded chest press machine
5 sets