Advanced gym workout

Back
Pull-ups  4X 6-12
Barbell Rows  1X15 (warm-up)  + 4X 6-12
Cable Rows  1X15 (warm-up)  + 3X 6-12
Bent-over rows   3X 6-12
Dumbbell Shrugs  1X15 (warm-up)  + 3X 6-12
Deadlift  2X15(warm-up)  3X 6-12

Chest
Incline  barbell   bench press 2X15-20 (warm-up)  + 4X 6-12
Incline  dumbbell press 1X15 (warm-up)  + 4X 6-12
Incline  dumbbell fly 1X15 (warm-up)  + 3X 6-12
Decline dumbbell fly 1X15(warm-up)  + 3X 6-12

Shoulders
military press 2X15 (warm-up)  + 4X 6-12
dumbbell shoulder press 1X15 (warm-up)  + 3X 6-12
lateral raises 1X15 (warm-up)  + 4X 6-12
rear delt rises 1X15 (warm-up)  + 4X 6-12

Arms
Barbell biceps curl 2X15 (warm-up)  + 4X 6-12
hammer curl 1X15 (warm-up)  + 3X 6-12
preacher curl 1X15 (warm-up)  + 3X 6-12
Close Grip Bench Press 2X15 (warm-up)  + 4X 6-12
triceps extension 1X15 (warm-up)  + 3X 6-12
pushdown 1-X15 (warm-up)  + 3X 6-12

Legs, Abs
crunches  4X max
squats 2X15-20 (warm-up)  + 4X 6-12
leg press 1X15-20 (warm-up)  + 3X 6-12
Leg extension 1X15(warm-up)  + 3X 6-12
stiff leg deadlift 2X15(warm-up)  + 3X 6-12
lying leg curls 1X15(warm-up)  + 3X 6-12
standing calf raises 1-2X15-20 (warm-up)  + 4X 6-12

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