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Pull-Up
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6x12 reps |
rest: 60s
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Machine Assisted Pull-Up
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6x12 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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6x12 reps |
rest: 60s
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Barbell Bent-Over Row
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5x12 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x12 reps |
rest: 60s
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Cable Seated Row
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3x12 reps |
rest: 60s
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Cable Seated Row
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8x6 reps |
rest: 60s
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Decline Crunch
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4x15 reps |
rest: 60s
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Back Hyperextension
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3x8 reps |
rest: 60s
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Barbell Incline Bench Press
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7x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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5x12 reps |
rest: 60s
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Dumbbell Fly
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5x12 reps |
rest: 60s
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Barbell Decline Bench Press
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6x8 reps |
rest: 15s
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Decline Crunch
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4x15 reps |
rest: 60s
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Machine Seated Single-Leg Calf Raise
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6x20 reps |
rest: 60s
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Barbell Squat
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7x12 reps |
rest: 60s
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Machine Leg Extension
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5x15 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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6x12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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5x15 reps |
rest: 60s
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Weight Plate Sissy Squat
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6x8 reps |
rest: 60s
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Decline Crunch
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4x15 reps |
rest: 60s
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Barbell Military Press
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7x6 reps |
rest: 60s
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Dumbbell Shoulder Press
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7x6 reps |
rest: 90s
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Barbell Upright Row
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5x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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5x8 reps |
rest: 60s
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Dumbbell Bent-Over Reverse Fly
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5x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 30s
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Decline Crunch
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4x15 reps |
rest: 60s
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Running
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0x0 reps |
rest: 20s
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Barbell Curl
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6x6 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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6x6 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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5x6 reps |
rest: 60s
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Barbell Supine Reverse Extension
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5x8 reps |
rest: 60s
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Barbell Curl
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5x8 reps |
rest: 30s
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Cable Shoulder Extension
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5x10 reps |
rest: 30s
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Decline Crunch
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4x15 reps |
rest: 60s
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Barbell Clean Deadlift
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6x10 reps |
rest: 90s
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