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**IMPORTANT READ**
For every exercise you're only doing it 1 limb/body part at a time. Meaning, "chest press machine"-1 arm at a time, then alternate.
This is why it's called isolation, we're isolating muscle groups. The is the best form of strengthening.
Dumbbell Around the World
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3x9 reps |
rest: 45s
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Dumbbell External Rotation
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2x9 reps |
rest: 45s
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Dumbbell Cuban Press
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3x9 reps |
rest: 45s
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Dumbbell Seated Arnold Press
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3x9 reps |
rest: 45s
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Machine Bench Press
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3x9 reps |
rest: 45s
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Dumbbell Fly (Stability Ball)
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3x9 reps |
rest: 45s
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Exercise Dome One-Arm Push-Up
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3x9 reps |
rest: 45s
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Dumbbell Tate Press
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3x9 reps |
rest: 45s
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Cable Tricep Pushdown (Rope)
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3x9 reps |
rest: 45s
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Bridge
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3x8 reps |
rest: 45s
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Smith Machine Split Squat
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3x9 reps |
rest: 45s
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Glute Kickback
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3x9 reps |
rest: 45s
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Dumbbell Single-Leg Squat
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3x9 reps |
rest: 45s
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Hack Squat
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3x9 reps |
rest: 45s
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Single-Leg Stride Jump
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3x9 reps |
rest: 45s
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Box Single-Leg Push-Off
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3x9 reps |
rest: 45s
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One-Arm Chin-Up
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3x9 reps |
rest: 45s
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Machine One-Arm Pulldown
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3x9 reps |
rest: 45s
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Machine Vertical Row (Reverse Grip)
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3x9 reps |
rest: 45s
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Smith Machine One-Arm Row
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3x9 reps |
rest: 45s
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Dumbbell Alternating Hammer Curl
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3x9 reps |
rest: 45s
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Dumbbell Reverse Bicep Curl
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3x9 reps |
rest: 45s
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Dumbbell High Curl
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3x9 reps |
rest: 45s
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Barbell Ab Rollout (Kneeling)
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3x9 reps |
rest: 45s
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Decline Bench Leg Raise
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3x9 reps |
rest: 45s
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Box Jump with Single-Leg Stabilization
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3x9 reps |
rest: 45s
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Dumbbell Wall Squat
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3x9 reps |
rest: 45s
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Machine Single-Leg Extension
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3x9 reps |
rest: 45s
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Machine Single-Leg Curl
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3x9 reps |
rest: 45s
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Box Single-Leg Push-Off
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3x9 reps |
rest: 45s
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Dumbbell Bench Press
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3x9 reps |
rest: 45s
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Dumbbell Incline One-Arm Fly on Stability Ball
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3x9 reps |
rest: 45s
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Dumbbell One-Arm Lateral Raise (Prone)
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3x9 reps |
rest: 45s
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Dumbbell One-Arm Front Raise
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3x9 reps |
rest: 45s
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Dumbbell Seated One-Arm Shoulder Press
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3x9 reps |
rest: 45s
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Machine Dip
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3x9 reps |
rest: 45s
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Stability Ball Tricep Extension
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3x9 reps |
rest: 45s
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