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David Laid Workouts

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Chest Workout
Incline bench press
5 sets, 5 repsIncline bench press
Dumbbell incline press
5 sets, 8-10 repsDumbbell incline press
Flat bench press
5 sets, 6-8 repsFlat bench press
Incline bench press
as many reps as possibleIncline bench press
Flat bench press
as many reps as possibleFlat bench press
Back Workout
Dumbbell rows
4 sets, 6-8 repsDumbbell rows
Seated wide-grip lat pulldown
4 sets, 6-8 repsSeated wide-grip lat pulldown
Seated cable row
4 sets, 8-10 repsSeated cable row
Close-grip chin-up
4 sets, until failureClose-grip chin-up
Hex bar shrug
4 sets, 8-10 repsHex bar shrug
Cable shrug
4 sets, 8-10 repsCable shrug
Close grip lat pulldown
4 sets, 6-10 repsClose grip lat pulldown
Shoulder Workout
Seated dumbbell press
4 sets, 8-10 reps
Seated dumbbell press
Seated behind the neck overhead press
4 sets, 8-10 reps
Seated behind the neck overhead press
Dumbbell lateral raise
4 sets, 8-10 reps
Dumbbell lateral raise
Seated machine overhead press
4 sets, 8-10 reps
Seated machine overhead press
Cable lateral raise
4 sets, 10-12 reps
Cable lateral raise
Front plate raise
4 sets, 10-12 reps
Front plate raise
Rear delt seated fly machine
4 sets, 10-12 reps
Rear delt seated fly machine
Rear delt seated cable row
4 sets, 10-12 reps
Rear delt seated cable row
Leg Workout
Barbell squat with pause
4 sets, 3 reps
Barbell squat with pause
Barbell squat
6 sets, 5 repsBarbell squat with pause
Machine leg press
3 sets, 20 reps
Machine leg press
Lying hamstring curls
5 sets, 10 reps
Lying hamstring curls
Arm Workout
Seated Hammer Curl
3 sets, 10, 8, 6 reps
Seated Hammer Curl
Bodyweight dips
3 sets, 15 reps
Bodyweight dips
EZ bar curls
3 sets, 10, 8, 6 reps
EZ bar curls
Triceps cable pushdown
3 sets, 10, 8, 6 reps
Triceps cable pushdown
Barbell curl
1 burnout set
Barbell curl

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