GymRoutine

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• 3 days. Repeat twice a week.
• Start with a run. Aim for 3km in 15 minutes

1: Biceps / Triceps / Shoulders

Standing Dumbbell Curls

Triceps Cable Pushdowns

Standing Two Hand Cable Curls

Reverse Grip Triceps Cable Pushdowns

No picture yet. But do it!

Seated Dumbbell Presses

Standing Lateral Raises

Bent Over Dumbbell Laterals

2: Core / Chest

Crunches

Leg Raises

Elbows and Toes Isometric Hold AKA Plank

Barbell Incline Bench Presses

Barbell Flat Bench Presses

Flat Bench Dumbbell Fly

3: Back/ Legs

Barbell shrugs

Standing Deadlift

Dumbbell row

Pullups

Barbell squats

Standing calf raise machine

Inner Thigh abductor

Leg Extension

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