Circuit 1

Smith Machine Shoulder Press (Behind the neck)

Reps: 10, 10, 10

Weights: 90lbs (45lbs-a-side)

Seated Shoulder Press Machine

Reps: 10, 10, 10

Weights : 90lbs

Dumbbell Shoulder Press

Reps: 10, 10, 10

Weights: 35lbs dumbbell

Circuit 2

Arnold Press

Reps: 10, 10, 10

Weights: 35lbs dumbbell

Barbell Military Press

Reps: 10, 10, 10

Weights: 60lbs barbell

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

Circuit 1

Behind the neck Lat Pulldown

Reps: 10, 10, 10, 10

Weights: 140lbs

Neutral Grip Row Machine

Reps: 15, 15, 15

Weights: 120lbs

Neutral Grip Lat Pulldown

Reps: 15, 15, 15

Weights: 100lbs

Circuit 2

High Leverage Overhand Pulldown Machine

Reps: 10, 10, 10

Weights: 100lbs

Dumbbell Row

Reps: 6, 6, 6

Weights: 80lbs dumbbell

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

Circuit 1

Flat Smith Machine Bench Press

Reps: 20, 15, 10

Weights: 90lbs, 110lbs, 135lbs (45lbs, 55lbs,65lbs-a-side)

Dumbbell Decline Chest Press

Reps: 20, 20, 20

Weights: 40lbs

Dumbbell Pullovers

Reps: 20, 20, 20

Weights: 50lbs dumbbell

Circuit 2

Decline Smith Machine Bench Press

Reps: 10, 10

Weights: 135lbs (67.5lbs-a-side)

Incline Dumbbell Press

Reps: 10,10, 10

Weights: 40lbs dumbbell

Seated Chest Press Machine

Reps: 10, 10, 10

Weights: 100lbs

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

Circuit 1

Lat Pulldown

Reps: 25, 25, 25

Weights: 96lbs

Neutral Grip Seated Machine Row

Reps: 25, 25, 25

Weights: 120lbs

Overhand Grip Seated Row

Reps: 25, 25, 25

Weights: 120lbs

Circuit 2

Underhand Barbell Row

Reps: 15, 15, 15

Weights: 100lbs

Overhand Barbell Row

Reps: 15, 15, 15

Weights: 100lbs

Dumbbell Row

Reps: 20, 20, 20

Weights: 40lbs dumbbell

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

Circuit 1

Narrow Grip Smith Machine Bench Press

Reps: 20, 20, 20

Weights: 90lbs (45lbs-a-side)

Seated Overhead Dumbbell Tricep Extension (Both Hands)

Reps: 15, 15, 15

Weights: 60lbs dumbbell

Lying Cross Body Tricep Extension (Single Arm)

Reps: 10, 10, 10

Weights: 27.5lbs dumbbell

Circuit 2

Narrow Grip Smith Machine Bench Press

Reps: 10, 10

Weights: 135lbs (67.5lbs-a-side)

Bench Dip (Legs Raise on another bench)

Reps: 25, 30

Weights: 67.5lbs plates on lap

Diamond Pushups

Reps: 20, 20

Weights: (bodyweight)

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

Circuit 1

Smith Machine Shoulder Press (Behind the neck)

Reps: 10, 15, 20

Weights: 90lbs (45lbs-a-side)

Dumbbell Shrugs

Reps: 10, 15, 20

Weights : 80lbs dumbbell

Upright Row

Reps: 10, 15, 20

Weights: 60lbs  EZ barbell

Dumbbell Front Raise

Reps: 10, 15, 20

Weights: 17.5lbs dumbbell

Circuit 2

Dumbbell Shoulder Press

Reps: 20, 20, 20

Weights: 40lbs dumbbell

Dumbbell Flyes (Straight Arms)

Reps: 20, 20, 20

Weights: 10lbs dumbbell

Dumbbell Flyes (Bent Arms)

Reps: 20, 20, 20

Weights : 22.5lbs dumbbell

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

Circuit 1

Incline Smith Machine Bench Press

Reps: 10, 10, 10

Weights: 180lbs (90lbs-a-side)

Flat Smith Machine Chest Press

Reps: 20, 25, 30

Weights: 90lbs (45lbs-a-side)

Circuit 2

Incline Smith Machine Bench Press

Reps: 10, 10

Weights: 180lbs (90lbs-a-side)

Seated Chest Press Machine

Reps: 10, 10

Weights: 100lbs

Seated Chest Flyes Machine

Reps: 20, 20

Weights: 120lbs

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)