@Noah Khan This is my current gym routine. PULL Back 1. Barbell Deadlift- 3 sets, 8-10 reps, 2 min 30  rest (Second Pull Day: Barbell Row for same reps and rest time) 2. Pull Ups- 4 sets, 6-8 reps followed by 3 negative pull ups , 3 min rest 3. Rope Lat Pulldown - 3 sets, 10-12 reps, 1 min 30 sec rest  Posture 1. T raises- 10-15 reps 3 sets 1 min rest Biceps 1. Dumbbell Curls-  4 sets, 6-8 reps, 2 min rest 2. Rope Hammer Curls- 3 sets, 8-10 reps, 1 min 30 sec rest (superset with farmer Carrie’s) 3. Chin Ups- 3 sets, 10-12 reps, 1 min 30 sec rest PUSH Shoulders 1. Cable Lateral Raises (one or two arms your choice) - 4 sets, 10-12 reps, 1 min 30 sec rest (1 min rest between arms) 2. Barbell Overhead Press- 3 sets, 8-10 reps, 2 min rest  3. Reverse Pec Dec- 3 sets, 8-10 reps, 1 min 30 sec rest Posture 1. Y raises- 10-15 reps 3 sets 1 min rest Chest 1. Barbell Bench Press - 3 sets, 8-10  reps, 2 min 30 sec rest 2. Dumbbell Incline Bench Press- 4 sets, 6-8  reps, 3 min rest  3. Cable Fly 3 sets, 10-12 reps, 1 min rest LEGS/TRICEPS LEGS 1. Squat - 3 sets, 8-10 reps, 2 min 30 sec rest 2. Hip Thrust- 4 sets, 8-10 reps, 2 min rest 3. Bulgarian Split Squats - 3 sets, 6-8 reps, 2 min rest (rest between legs) TRICEPS 1. Dumbbell Close Grip Bench- 3 sets, 6-8 reps, 2 min rest 2. Skullcrushers -  4 sets, 10-12  reps, 1 min rest 3. Rope Tricep Pushdown- 3 sets, 6-8 reps, 2 min rest Dynamic Ab Workout All exercises are 3-5 sets with 60 sec rest for 10-20 reps. Once you can do 20 reps, progress to more intense variation. 1. Upper Abs- Decline Sit Up 2. Back Extensors- Back Extension on a back extensor bench 3. Low Abs- Leg Raise Variation. 4. Obliques- Resisted Cable Rotation (progression is easy, just add weight)

Welcome

Welcome

Welcome

Welcome