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| Seated Row | 15, 12, 10, 8 | |
| Lat Pulldown | 12, 12 | |
| Bench Press | 12, 10, 8, 12 | |
| Dumbbell Flyes | 12, 12 | |
| Seated DB Overhead Press | 12, 10, 10 | |
| Lat Raises | 12, 12 | |
| Dumbbell Curls | 12, 12, 12 | |
| Pushdowns | 12, 12, 12 | |
Do this routine every 2-3 days. Notice there are 2 exercises for back, chest & shoulders, but only 1 for bis & tris. When you do the bigger muscles, you are also using the smaller ones, so they will already be fatigued by the time you get to the end of your session.
This routine is great for beginners and can continue as long as you are seeing results. Eventually you will need to change the exercises, reps, weight, order, etc in order to continue in a positive direction.