Full-Body Routine

Crunches
1
3 sets, 12-15 Reps

Barbell Bench Press - Medium Grip

2
2 sets, 8-12 reps

Dumbbell Flyes
3
2 sets, 8-12 Reps

Wide-Grip Lat Pulldown

4
2 sets, 8-12 Reps

Seated Cable Rows

5
2 sets, 8-12 Reps

Dumbbell Shoulder Press

6
3 sets, 8-12 Reps
 Barbell Curl
7
3 sets, 8-12 Reps

Triceps Pushdown
8
3 sets, 8-12 Reps

Barbell Full Squat

9
2 sets, 8-12 Reps

Leg Extensions
10
2 sets, 8-12 Reps

Lying Leg Curls

11
3 sets, 12-15 Reps

Standing Calf Raises

12
3 sets, 12-15 Reps