สอนโดย

Workout

Push

Chest + Shoulder + Tricep

20 reps/ rest 1-2 minutes/ 5 sets

Incline chest press

Front raise

Up raise row

Chest press

Pecdec/fly

Side lateral raise

Shoulder press

Dip

Tricep pushdown/kickback

Pull

Back + RearDelt + Bicep

20 reps/ rest 1-2 minutes/ 5 sets

Pullup/pulldown (wide & close grip)

Straight arm pulldown

Single dumbbell row

Seated row/Barbell row

Face pull

Reverse dumbbell fly

Deadlift

Bicep curl

Hammer curl

Leg + Abs

20 reps/ rest 1-2 minutes/ 5 sets

Squat/barbell

Sumo squat

Air squat 60 sec

Leg curl

Leg extension

Leg press

Sit up/Crunch

Leg raises

Planking 60 sec