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Dumbbell Alternating Press (Palms In)
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3x6 reps |
rest: 45s
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Dumbbell One-Arm Front Raise
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4x6 reps |
rest: 45s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 45s
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Dumbbell Upright Row
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3x6 reps |
rest: 45s
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Leverage Shoulder Press
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3x6 reps |
rest: 45s
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Cable Rope Face Pull
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3x6 reps |
rest: 45s
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Machine Reverse Fly
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4x6 reps |
rest: 45s
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Dumbbell Cuban Press
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4x6 reps |
rest: 45s
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Dumbbell Lateral Raise (Side-Lying)
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3x6 reps |
rest: 45s
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Dumbbell Shoulder Shrug
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3x6 reps |
rest: 45s
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Dumbbell Squat
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3x8 reps |
rest: 45s
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Machine Leg Press
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3x6 reps |
rest: 45s
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Machine Leg Extension
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3x6 reps |
rest: 45s
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Machine Seated Leg Curl
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3x6 reps |
rest: 45s
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Machine Calf Press
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3x6 reps |
rest: 45s
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Dumbbell Incline Bench Press
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5x6 reps |
rest: 45s
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Dumbbell Incline Fly
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4x6 reps |
rest: 45s
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Dumbbell Bench Press
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3x6 reps |
rest: 45s
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Machine Fly
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4x6 reps |
rest: 45s
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Push-Up (Close Hand)
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3x6 reps |
rest: 45s
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Machine Inner Chest Press
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3x6 reps |
rest: 45s
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Dumbbell Decline Bench Press
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3x6 reps |
rest: 45s
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Cable Cross-Over
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3x6 reps |
rest: 45s
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Cable Lower Chest Raise
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3x6 reps |
rest: 45s
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Dumbbell Pullover
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3x6 reps |
rest: 45s
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Dip
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3x6 reps |
rest: 45s
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Preacher Curl Machine
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3x6 reps |
rest: 45s
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Dumbbell One-Arm Tricep Kickback
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3x10 reps |
rest: 45s
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Dumbbell Preacher Hammer Curl
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3x6 reps |
rest: 45s
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Dumbbell One-Arm Tricep Extension
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9x10 reps |
rest: 45s
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Dumbbell Alternating Bicep Curl
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3x6 reps |
rest: 45s
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Cable Tricep Pushdown (Rope)
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3x20 reps |
rest: 45s
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Dumbbell Tricep Extension (Supine)
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3x8 reps |
rest: 45s
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Cable Shoulder Extension
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3x10 reps |
rest: 45s
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1x1 reps |
rest: 45s
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Machine Assisted Pull-Up
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5x10 reps |
rest: 45s
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V Bar Pull-Up
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5x10 reps |
rest: 45s
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Dumbbell One-Arm Row
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3x6 reps |
rest: 45s
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Cable Shoulder Extension
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4x6 reps |
rest: 45s
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Dumbbell Bent-Over Row
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3x6 reps |
rest: 45s
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Cable Lat Pulldown (Wide Grip)
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4x6 reps |
rest: 45s
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Cable Rope Lat Pulldown
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3x6 reps |
rest: 45s
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Dumbbell Deadlift
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3x6 reps |
rest: 45s
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Back Hyperextension
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3x6 reps |
rest: 45s
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Weighted Crunch
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3x10 reps |
rest: 45s
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Cable Kneeling Crunch
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3x10 reps |
rest: 45s
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Hanging Knee Raise
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3x10 reps |
rest: 45s
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Weighted Side Bend
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3x10 reps |
rest: 45s
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Weight Plate Rotation
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4x40 reps |
rest: 45s
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Bench Oblique Crunch
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3x30 reps |
rest: 45s
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Cable Reverse Wood Chop
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3x10 reps |
rest: 45s
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Plank
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3x6 reps |
rest: 45s
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