WORKOUT PROGRAMS

Chest

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 Tricep Extension – 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?