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Barbell Bench Press
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4x12,10,8,6 reps |
rest: 90s
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Cable Cross Over
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4x12,12,10,10 reps |
rest: 60s
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Barbell Incline Bench Press
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4x10,10,8,8 reps |
rest: 90s
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Cable Lower Chest Raise
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4x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 90s
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Leg Press Machine
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5x15,12,12,10,8 reps |
rest: 90s
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Leg Extensions
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3x12 reps |
rest: 90s
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Single Leg Curl
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4x10 reps |
rest: 90s
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Barbell Full Squat
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4x12,10,10,8,8 reps |
rest: 120s
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Wide Grip Lat Pulldown
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4x12,10,10,8 reps |
rest: 90s
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Seated Machine Row
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4x10 reps |
rest: 90s
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Cable Straight Arm Push Down
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4x12 reps |
rest: 60s
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Cable Palm Rotational Row
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4x10 reps |
rest: 60s
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Barbell Deadlift
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4x8 reps |
rest: 90s
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Barbell Lying Triceps Press
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4x12,10,10,8 reps |
rest: 90s
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Cable Triceps Pushdown
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4x10 reps |
rest: 90s
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Machine Triceps Extension
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4x12,12,10,10 reps |
rest: 90s
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Barbell Shoulder Press
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4x12,10,8,8 reps |
rest: 90s
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Dumbbell Lateral Raise
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4x10 reps |
rest: 90s
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Dumbbell Arnold Press
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4x8 reps |
rest: 90s
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Dumbbell Raise
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3x10 reps |
rest: 60s
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Cable Internal Rotation
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3x12 reps |
rest: 60s
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Cable External Rotation
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3x12 reps |
rest: 60s
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Bicep Curl Machine
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4x12,10,10,8 reps |
rest: 90s
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Dumbbell Incline Bench Curl
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4x10 reps |
rest: 90s
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Dumbbell Concentration Curls
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4x10 reps |
rest: 60s
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Cable Close Grip Curl
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3x8 reps |
rest: 90s
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