Routine 3

Close-grip Bench Press (Chest)

Reverse Chin-Ups (Back)

One-Arm Dumbbell Press (Shoulder)

Concentration Curls (Biceps)

One-Arm Reverse Pushdowns (Triceps)

Gym Ladder Sit-Ups (Abdominals)

Stiff-Legged Deadlifts (Low-back)

Power Squats (Quadriceps)

Cable Leg Curl (Hamstring)

Seated Calf Raises (Calf)