AV Workout

Contributed by: Francis Li

Save Routine

Chest/Biceps

• a. Incline Bench Press - Dumbbell
  4 sets × 15 reps, 40s rest
• b. Curl - Dumbbell
  4 sets × 15 reps, 40s rest
• a. Bench Press - Dumbbell
  4 sets × 15 reps, 40s rest
• b. Hammer Curl - Dumbbell
  4 sets × 15 reps, 40s rest
• a. Chest Dip - Bodyweight/Weighted
  4 sets × 15 reps, 40s rest
• b. Preacher Curl - EZ Curl Bar
  4 sets × 15 reps, 40s rest
• a. Standing Fly - Cable
  4 sets × 15 reps, 40s rest
• b. Curl - EZ Curl Bar
  4 sets × 15 reps, 40s rest

Legs

• Squat - Smith
  4 sets × 15 reps, 40s rest
• Seated Leg Press - Lever
  4 sets × 15 reps, 40s rest
• Lunge - Dumbbell
  4 sets × 15 reps, 40s rest
• Deadlift - Dumbbell
  4 sets × 15 reps, 40s rest
• Leg Extension - Lever
  4 sets × 15 reps, 40s rest
• Seated Leg Curl - Lever
  4 sets × 15 reps, 40s rest

Shoulders/Calves

• Shoulder Press - Dumbbell
  5 sets × 15 reps, 40s rest
• Lateral Raise - Dumbbell
  5 sets × 15 reps, 40s rest
• Front Raise - Dumbbell
  5 sets × 15 reps, 40s rest
• Seated Rear Lateral Raise - Dumbbell
  4 sets × 15 reps, 40s rest
• Seated Calf Press - Lever
  4 sets × 15 reps, 40s rest
• Standing Calf Raise - Lever
  4 sets × 15 reps, 40s rest

Back/Triceps

• a. Pull-up - Bodyweight/Weighted
  4 sets × 15 reps, 40s rest
• b. Pushdown - Cable
  4 sets × 15 reps, 40s rest
• a. Close Grip Pulldown - Cable
  4 sets × 15 reps, 40s rest
• b. Reverse Grip Pushdown - Cable
  4 sets × 15 reps, 40s rest
• a. Seated Row - Lever
  4 sets × 15 reps, 40s rest
• b. One Arm Triceps Extension - Dumbbell
  4 sets × 15 reps, 40s rest
• a. Bent-over Row - Dumbbell
  4 sets × 15 reps, 40s rest
• b. Lying Triceps Extension - EZ Curl Bar
  4 sets × 15 reps, 40s rest