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Cable Lat Pulldown (Wide Grip)
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4x12 reps • 60s |
rest: 90s
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Cable Seated Row
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3x12 reps • 120s |
rest: 90s
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Barbell Bent-Over Row
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3x12 reps • 120s |
rest: 90s
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Back Hyperextension
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3x12 reps • 120s |
rest: 90s
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Dumbbell Reverse Fly
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3x12 reps • 120s |
rest: 90s
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Smith Machine Shrug
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3x12 reps • 120s |
rest: 90s
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Barbell Preacher Curl
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3x12 reps • 120s |
rest: 90s
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Dumbbell Alternating Incline Curl
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3x12 reps • 120s |
rest: 90s
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Leg Pull-In
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4x12 reps • 120s |
rest: 90s
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Dumbbell Incline Bench Press
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4x12 reps |
rest: 90s
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Cable Cross-Over
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3x12 reps |
rest: 90s
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Machine Bench Press
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4x12 reps |
rest: 90s
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Dumbbell Fly
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3x12 reps |
rest: 90s
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Machine Shoulder Press
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3x12 reps |
rest: 90s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 90s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 90s
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Barbell Tricep Extension (Supine)
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3x12 reps |
rest: 90s
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Dumbbell Wrist Curl (Palms Up)
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3x12 reps |
rest: 90s
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Barbell Bulgarian Split Squat
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4x12 reps • 120s |
rest: 90s
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Machine Leg Press
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4x12 reps • 120s |
rest: 90s
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Cable Pull Through
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3x12 reps • 120s |
rest: 90s
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Machine Leg Extension
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3x12 reps • 120s |
rest: 90s
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Machine Hip Adduction
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3x12 reps • 120s |
rest: 90s
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Machine Hip Abduction
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3x12 reps • 120s |
rest: 90s
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Machine Seated Leg Curl
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3x12 reps • 120s |
rest: 90s
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Machine Calf Raise
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3x12 reps • 120s |
rest: 90s
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Machine Seated Calf Raise
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3x12 reps • 120s |
rest: 90s
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Cable Kneeling Crunch
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3x12 reps |
rest: 90s
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