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Dwayne Workout Program

Dwayne's workout program focuses on chest, triceps, legs, back, biceps, and shoulders. It includes exercises such as flat barbell bench press, incline barbell bench press, decline barbell bench press, cable crossovers, pectoral fly, bent arm barbell pullover, around the world, close grip barbell bench press, dips, tricep pushdowns, lying tricep extensions, and incline tricep extensions for chest and triceps. For legs, it focuses on exercises like leg extensions, leg press, seated leg curl, hack squat, and front barbell squat. The back and biceps portion includes exercises like high row, low

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Dwayne Jordan
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129 views1 page

Dwayne Workout Program

Dwayne's workout program focuses on chest, triceps, legs, back, biceps, and shoulders. It includes exercises such as flat barbell bench press, incline barbell bench press, decline barbell bench press, cable crossovers, pectoral fly, bent arm barbell pullover, around the world, close grip barbell bench press, dips, tricep pushdowns, lying tricep extensions, and incline tricep extensions for chest and triceps. For legs, it focuses on exercises like leg extensions, leg press, seated leg curl, hack squat, and front barbell squat. The back and biceps portion includes exercises like high row, low

Uploaded by

Dwayne Jordan
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Dwayne’s Workout Program #1

Chest / Triceps
Flat Barbell Bench Press
Incline Barbell Bench Press
Decline Barbell Bench Press
Cable Crossovers
Pectoral Fly
Bent Arm Barbell Pullover
Around the World
Close Grip Barbell Bench Press
Dips
Tricep Pushdowns
Lying Tricep Extensions
Incline Tricep Extensions
Legs
Leg Extensions
Leg Press
Seated Leg Curl
Hack Squat
Front Barbell Squat
Smith Machine Stiff Legged Deadlift
Standing Leg Curl
Hip Abductor
Thigh Abductor
Seated Calf Raises
Calf Press on Leg machine
Barbell Standing Calf Raises
Back / Biceps
High Row
Low Row
Mid Row
Lat Pulldowns
Pull Ups
Stiff Legged Barbell Good Mornings
T-Bar Row
Bicep Curl
Preacher Curl
Barbell Curl
Seated Barbell Wrist Curl
Seated Dumbbell Wrist Curl Palms Down
Shoulders
Military Press
Arnold Press
Upright Rows
Front Raises
Side Raises
Incline Reverse Flyes
Standing Barbell Press Behind the Head

Machine Abs crunches, 4 sets, 15 reps are done at the end of each workout.

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