BND FITNESS

This routine was built by a personal trainer then later modified (by me) to help meet my needs.

Contributed by: David

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Legs

• Smith Machine Squat - Smith
  3 sets × 12 reps, 2m rest
• Dumb Lunges - Dumbbell
  3 sets × 24 reps, 2m rest
• Hammy' - Barbell
  3 sets × 12 reps, 2m rest
• Calve Raises - Smith
  3 sets × 15, 15, 15 reps, 2m rest
• Leg Sled Narrow Stance - Barbell
  3 sets × 12 reps, 2m rest
• Jump Squat - Bodyweight/Weighted
  3 sets × 25 reps, 2m rest
• Scissor Jump - Barbell
  3 sets × 30 reps, 2m rest

Tris

• Lat Pulldown - Cable
  3 sets × 12 reps, 2m rest
• Dumbell Tri Extension - Dumbbell
  3 sets × 12 reps, 2m rest
• Cable Kickback - Cable
  3 sets × 12 reps, 2m rest
• Dip - Bodyweight/Weighted
  3 sets × 25 reps, 2m rest
• Rope Tri Extension - Lever
  3 sets × 12 reps, 2m rest
• Diamond Pushup - Bodyweight/Weighted
  3 sets × 15 reps, 2m rest

Back

• Assisted Pullup - Lever
  3 sets × 15 reps, 2m rest
• Reverse Dumbbell Row - Dumbbell
  3 sets × 12 reps, 2m rest
• Dumbbell Dead Lift - Dumbbell
  3 sets × 12 reps, 2m rest
• Reverse Cable Fly - Cable
  3 sets × 12 reps, 2m rest
• Cable Kickback - Cable
  3 sets × 12 reps, 2m rest
• Diamond Pushup - Bodyweight/Weighted
  3 sets × 15 reps, 2m rest

Core

• Alternating Toe Touches - Bodyweight/Weighted
  3 sets × 50 reps
• Jacknife Sit Up - Bodyweight/Weighted
  3 sets × 25 reps
• Slow Bicycle - Bodyweight/Weighted
  3 sets × 30 reps
• Around The World - Bodyweight/Weighted
  3 sets × 20 reps
• Oblique Dip - Bodyweight/Weighted
  3 sets × 40 reps
• Flutter Kick - Bodyweight/Weighted
  3 sets × 45 reps

Chest

• Incline Dumbell Fly - Dumbbell
  3 sets × 12 reps, 2m rest
• Bench Press - Barbell
  3 sets × 12 reps, 2m rest
• Decline Dumbell Fly - Dumbbell
  3 sets × 12 reps, 2m rest
• Seated Rear Lateral Fly (on pec deck) - Lever
  3 sets × 12 reps, 2m rest
• Low Cable Fly - Cable
  3 sets × 12 reps, 2m rest
• Forward Leaning Dip - Bodyweight/Weighted
  3 sets × 12 reps, 2m rest

Biceps

• Dumbell Press - Dumbbell
  3 sets × 15 reps, 2: 9 rest
• Anti Gravity Barbell Press - Barbell
  3 sets × 12 reps, 2m rest
• Alternating Dumbell Hammer - Dumbbell
  3 sets × 15 reps, 2m rest
• Seated Wide Dumbell Curl - Dumbbell
  3 sets × 15 reps, 2m rest
• Barbell Curls Lying On Incline - Barbell
  3 sets × 15 reps, 2m rest
• Close Grip Ez Bar Curl - Barbell
  3 sets × 15 reps, 2m rest
• Dumbell Concetration Curl - Dumbbell
  3 sets × 15 reps, 2m rest

Shoulders

• Cabel Lateral - Cable
  3 sets × 15 reps, 2m rest
• Barbel Shrug - Barbell
  3 sets × 15 reps, 2m rest
• Reverse Cable Fly - Cable
  3 sets × 12 reps, 2m rest