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All around routine that includes a regular set, a drop-set as well as a 5 x 5 set to hit every type of muscle in the body and get a well-rounded workout.
Smith Machine Squat
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4x12,12,10,8 reps |
rest: 60s
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Smith Machine Reverse Calf Raise
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4x12,12,10,8 reps |
rest: 60s
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Dumbbell Lunge
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4x12,12,10,8 reps |
rest: 60s
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Machine Single-Leg Curl
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3x8 reps |
rest: 0s
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Machine Leg Extension
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3x8 reps |
rest: 0s
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Machine Single-Leg Curl
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Machine Hip Abduction
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4x12,12,10,8 reps |
rest: 60s
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Machine Hip Adduction
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4x12,12,10,8 reps |
rest: 60s
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Cable Seated Row
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3x12,12,10,8 reps |
rest: 30s
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Cable Tricep Pushdown (V-Bar)
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3x8 reps |
rest: 60s
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5x12,5,5,5,5 reps |
rest: 45s
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Cable Tricep Pushdown (Rope)
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5x12,5,5,5,5 reps |
rest: 45s
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Barbell Bent-Over Row (Reverse Grip)
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4x12,12,10,8 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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4x12,12,10,8 reps |
rest: 60s
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Smith Machine Deadlift
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4x12,12,10,8 reps |
rest: 60s
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EZ Bar Curl
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4x12,12,10,8 reps |
rest: 30s
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Dumbbell Lateral Raise
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4x12,12,10,8 reps |
rest: 30s
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Cable Rope Hammer Curl
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5x5 reps |
rest: 45s
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5x5 reps |
rest: 45s
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Cable Reverse Curl
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4x8 reps |
rest: 0s
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4x8 reps |
rest: 0s
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Cable Reverse Curl
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3x8 reps |
rest: 45s
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3x8 reps |
rest: 60s
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Dumbbell Rotational Curl
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2x30 reps |
rest: 60s
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Smith Machine Shrug
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4x8 reps |
rest: 0s
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Dumbbell Incline Bench Press
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4x12,12,10,8 reps |
rest: 30s
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Dumbbell Incline Fly
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4x12,12,10,8 reps |
rest: 30s
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Dumbbell Bench Press
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4x12,12,10,8 reps |
rest: 45s
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Dumbbell Fly
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4x12,12,10,8 reps |
rest: 45s
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Dumbbell Decline Bench Press
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4x12,12,10,8 reps |
rest: 60s
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Dumbbell Decline Fly
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4x12,12,10,8 reps |
rest: 60s
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