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Full Body A Full Body B Exercise Set Reps Rest(min) Exercise Set Reps Rest(min) Barbell Bench Press Barbell Bench Press Barbell Back Squat 2 100 2 2 100 2 Incline chest press 2 100 2 Dumbbell lunges 2 100 2 Decline cable 2 100 2 2 100 2 crossover 2 100 2 Incline chest press 2 100 2 Pull up Leg curl 2 100 2 Decline cable 2 100 2 2 100 2 crossover 2 100 2 Overhead Press 2 100 2 Chest fly machine 2 100 1.5 2 100 1.5 Leg curl Seated row machine Dumbbell Lateral Raises
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