Friday

Moderate Duration 24 minutes

Target Areas: Arms, Shoulders

Equipment: Strength Machine, Barbell, Bench, Dumbbells, Box or Step, Pull Up Bar

Added By Sorin Birlan

Exercises

Set 1: 1 round

Weights: Moderate

Leg Press

15 reps

Rest

30 seconds

Weights: Moderate

Leg Press

15 reps

Rest

30 seconds

Set 2: 1 round

Weights: Moderate

Barbell Bench Press

15 reps

Rest

30 seconds

Weights: Moderate

Barbell Bench Press

15 reps

Rest

30 seconds

Set 3: 1 round

Weights: Moderate

Barbell Shoulder Press

15 reps

Rest

30 seconds

Weights: Moderate

Barbell Shoulder Press

15 reps

Rest

30 seconds

Set 4: 1 round

Weights: Moderate

Barbell Lunges

15 reps

Rest

30 seconds

Weights: Moderate

Barbell Lunges

15 reps

Rest

30 seconds

Set 5: 1 round

Weights: Moderate

Close Grip Lat Pull Down

15 reps

Rest

30 seconds

Weights: Moderate

Close Grip Lat Pull Down

15 reps

Rest

30 seconds

Set 6: 1 round

Weights: Moderate

Dumbbell Lateral Shoulder Raises

15 reps

Rest

30 seconds

Weights: Moderate

Dumbbell Lateral Shoulder Raises

15 reps

Rest

30 seconds

Set 7: 1 round

Weights: Moderate

Bicep Curls

15 reps

Rest

30 seconds

Weights: Moderate

Bicep Curls

15 reps

Rest

30 seconds

Set 8: 1 round

Weights: Moderate

Bench Barbell Calf Raises

15 reps

Rest

30 seconds

Weights: Moderate

Bench Barbell Calf Raises

15 reps

Rest

30 seconds

Set 9: 1 round

15 reps

30 seconds

15 reps

30 seconds

Set 10: 1 round

15 reps

30 seconds

15 reps

30 seconds

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.