Full Body Circuit
Bicep Curl/Tricep Pushdown
Front Facing Chest Flies
Lateral Side Raises
Leg Extension
Seated Rows
Seated Leg Curl
3 Day Workout
DAY ONE
CHEST/BACK
8. Dumbbell Flat Bench Press
2. Front Facing Chest Flys
5. Seated Rows
9. Chest Press Machine
7. Lat Push Downs
7. Cable Flys
DAY TWO
SHOULDERS/BACK
1. Bicep Curl/Tricep Pushdown
3. Lateral Side Raises
8. Seated Dumbbell Curls
8. Tricep Kickbacks
8. Seated Dumbbell Shoulder Press
DAY THREE
LEGS
4. Leg Extension
6. Seated Leg Curl
10. Calves
11. Adductor
12. Abductor
13. Kettlebell Squats
5 Day Workout
DAY ONE
CHEST
2. Forward Facing Chest Flys
9. Chest Press Machine
8. Decline Flys
8. Dumbbell Press Flat Bench
8. Incline Dumbbell Press
8. Incline Dumbbell Flys
DAY TWO
BACK
7. Lat Pulldown
7. Seated Rows
7. Lat Pushdown
8. Dumbbell Pullover
2. Reverse Peck Deck
7. Close Grip Pulldowns
DAY THREE
LEGS
4. Leg Extension
6. Seated Leg Curls
10. Calves
11. Adductor
12. Abductor
15. Leg Press
13. Kettlebell Squats
DAY FOUR
SHOULDERS
3. Lateral Side Raises
7. Straight Bar Front Raises
7. Rope Face Pulls
8. Dumbbell Shoulder Press
14. Upright Rows
13. Battle Ropes (3/30 sec sets)
DAY FIVE
ARMS
8. Dumbbell Curls
8. Dumbbell Kickbacks
7. Straight Bar Curls
7. Rope Pushdowns
8. Hammer Curls
8. Overhead Extensions