Resistance training workout routine

This workout routine requires a gym. It mainly involves dumbbells and a cable machine. It is a superset full body workout and concentrates on the big muscle groups first (chest, back and glutes) followed by the smaller muscle groups (shoulder, tries and bies). The supersets are followed by a blitz.

Warm up and stretch

3 x 10 Dumbbell press ups
3 x 10 Flies
Until failure press ups

3 x 10 Lat pull down
3 x 10 Inverted flies
Until failure shrugs

3 x 10 leg extension
3 x 10 split squats
Until failure squats

3 x 10 Military press
3 x 10 Cable pull in
Until failure Lat raises

3 x 10 tricep kickbacks
3 x 10 rope pull down
Until failure tricep dips

3 x 10 Chin ups (hammer grip)
3 x 10 Cable reverse grip
Until failure dumbbell curls

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