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Barbell Squat
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5x12 reps |
rest: 45s
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Machine Hip Abduction
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5x12 reps |
rest: 45s
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Machine Hip Adduction
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5x12 reps |
rest: 45s
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Machine Leg Extension
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5x12 reps |
rest: 45s
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Machine Leg Curl (Prone)
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5x12 reps |
rest: 45s
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Machine Leg Press
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5x12 reps |
rest: 45s
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Machine Seated Calf Raise
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5x12 reps |
rest: 45s
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Machine Calf Press
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5x12 reps |
rest: 45s
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Smith Machine Squat
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5x12 reps |
rest: 45s
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Machine Leg Press
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5x12 reps |
rest: 45s
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Barbell Decline Bench Press
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4x10 reps |
rest: 45s
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Dumbbell Incline Bench Press
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4x10 reps |
rest: 45s
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Dumbbell Seated Tricep Press
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4x10 reps |
rest: 45s
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Machine Fly
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4x10 reps |
rest: 45s
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Machine Tricep Extension
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4x10 reps |
rest: 45s
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4x10 reps |
rest: 60s
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Dip
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4x10 reps |
rest: 45s
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Cable Tricep Pushdown (Rope)
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4x10 reps |
rest: 45s
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Machine Bench Press
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4x10 reps |
rest: 45s
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4x10 reps |
rest: 45s
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Cable Seated Row
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4x10 reps |
rest: 45s
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Dumbbell Alternating Seated Curl
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4x10 reps |
rest: 45s
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Dumbbell One-Arm Row
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4x10 reps |
rest: 45s
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Dumbbell Incline Curl
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4x10 reps |
rest: 45s
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Barbell Bent-Over Row
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4x10 reps |
rest: 45s
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Barbell Deadlift
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4x10 reps |
rest: 45s
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Smith Machine Bent-Over Row
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4x10 reps |
rest: 45s
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Dumbbell Alternating Hammer Curl
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4x10 reps |
rest: 45s
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Cable Shoulder Extension
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4x10 reps |
rest: 45s
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Preacher Curl Machine
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4x10 reps |
rest: 45s
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Pull-Up
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4x10 reps |
rest: 45s
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Cable One-Arm Lat Pulldown
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4x10 reps |
rest: 45s
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Dumbbell Seated Shoulder Press
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4x10 reps |
rest: 45s
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Dumbbell Lateral Raise
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4x10 reps |
rest: 45s
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Dumbbell Front Raise
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4x10 reps |
rest: 45s
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Dumbbell Shoulder Shrug
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4x10 reps |
rest: 45s
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Machine Reverse Fly
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4x10 reps |
rest: 45s
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Cable Deltoid Raise
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4x10 reps |
rest: 45s
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Cable External Rotation
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4x10 reps |
rest: 45s
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Machine Deltoid Raise
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4x10 reps |
rest: 45s
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Smith Machine Shoulder Press
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4x10 reps |
rest: 45s
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Barbell Shoulder Press
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4x10 reps |
rest: 45s
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Barbell Bench Press
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4x10 reps |
rest: 45s
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Barbell Incline Bench Press
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4x10 reps |
rest: 45s
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Barbell Decline Bench Press
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4x10 reps |
rest: 45s
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Dumbbell Bench Press
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4x10 reps |
rest: 45s
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Cable Seated Row
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4x10 reps |
rest: 45s
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Machine Fly
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4x10 reps |
rest: 45s
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Cable Front Lat Pulldown (Close Grip)
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4x10 reps |
rest: 45s
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Machine Lat Pulldown
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4x10 reps |
rest: 45s
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EZ Bar Curl (Reverse Grip)
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4x10 reps |
rest: 45s
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EZ Bar Close Grip Curl
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4x10 reps |
rest: 45s
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EZ Bar French Press
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4x10 reps |
rest: 45s
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Dumbbell Supinated One-Arm Wrist Curl
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4x10 reps |
rest: 45s
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Dumbbell Incline Hammer Curl
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4x10 reps |
rest: 45s
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Dumbbell Seated One-Arm Tricep Extension
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4x10 reps |
rest: 45s
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Preacher Curl Machine
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4x10 reps |
rest: 45s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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4x10 reps |
rest: 45s
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Machine Ab Crunch
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4x15 reps |
rest: 45s
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Dumbbell Side Bend
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4x15 reps |
rest: 45s
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Stability Ball Crunch
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4x15 reps |
rest: 45s
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Parallel Bar Hip Raise
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4x15 reps |
rest: 45s
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Parallel Bar Leg Raise
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4x15 reps |
rest: 45s
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Elliptical Training
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0x0 reps |
rest: 30s
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Smith Machine Incline Bench Press
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4x10 reps |
rest: 45s
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Machine Seated Row
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4x10 reps |
rest: 45s
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