Barbell Bench Press – 4 sets of 8/10 reps ( if you are unable to perform the bench press then swap this out for Flat Dumbbell Chest Press).
Incline Dumbbell Chest Press – 4 sets of 10/12 reps.
Pec Dec – 3 sets of 15 (if you are unable to perform this exercise or the machine is in use you can perform a Flat Dumbbell Fly instead).
Incline Cable Fly – 3 sets of 15/20 (if the cables are in use or if you are unable to perform this exercise you can perform an Incline Dumbbell Fly instead).
Push-Ups – 3 sets to failure (you can always go up on your knees if you are unable to complete full push-ups).
Back
Lat Pulldown – 5 sets of 10/12.
Chest Supported T-Bar Row – 4 sets of 8/10 reps (if this machine is not available you can use a landmine to set this exercise up).
Supinated or Reverse Grip Lat Pulldown – 4 sets of 12/15 reps.
Straight Arm Pulldown – 3 sets of 20 reps.
Face Pulls – 3 sets of 20 reps (if there are no cables available you can always tie a resistance band around a squat rack and use that).
Shoulders
Seated Smith Machine Shoulder Press – 4 sets of 8/10 reps (this can always be swapped out for dumbbell press if the smith machine is not available).
Dumbbell Lateral Raises – 4 sets of 15/20 reps.
Cable Upright Row – 3 sets 15/20.
Single Arm Rear Delt Flys – 3 sets of 12/15 reps.
Arms
Barbell Curls – 4 sets of 10/12 rep.
Cable Tricep Pushdowns – 4 sets of 15/20 reps.
EZ Bar Preacher Curl – 4 sets of 8/10 reps.
Overhead DB Tricep Extension – 3 sets of 15/20 reps. SUPERSET
Single Arm TricepExtension – 3 sets of 20 reps & DB Hammer Curls – 3 sets of 20 reps.
Legs
Belt Squat – 4 sets of 12 reps
Romanian Deadlift – 4 sets of 12/15 reps (use a barbell if possible if not DBs are fine).
Leg Press – 3 sets of 20 reps.
Walking Lunges – 3 sets of 20 reps. SUPERSET
Leg Extension & Hamstring Curl – 4 sets of 15 reps on each exercise.
why choose mxp?
There are too many reasons to list here, but here are our highlights...
We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.