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For those who dare to be AWESOME!!!
Barbell Bench Press
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3x010,8,6 reps |
rest: 5s
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Cable Cross Over
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3x10,8,6 reps |
rest: 5s
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Dumbbell Fly
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3x10,8,6 reps |
rest: 5s
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Running
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3x8 reps |
rest: 1s
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Dumbbell Incline Fly
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3x10,8,6 reps |
rest: 5s
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Barbell Incline Bench Press
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3x10,8,6 reps |
rest: 5s
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Chest Dip
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3x10 reps |
rest: 5s
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Running
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3x8 reps |
rest: 1s
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Crunches
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3x30 reps |
rest: 5s
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Exercise Ball Crunch
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3x30 reps |
rest: 5s
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Plank
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3x0 reps |
rest: 5s
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Running
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3x8 reps |
rest: 1s
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Barbell Shoulder Press
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3x10,8,6 reps |
rest: 5s
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Dumbbell Arnold Press
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3x10,8,6 reps |
rest: 5s
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Barbell Shrug
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3x10,8,6 reps |
rest: 5s
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Running
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3x8 reps |
rest: 1s
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Barbell Up Right Row
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3x10,8,6 reps |
rest: 5s
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Dumbbell Lateral Raise
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3x10,8,6 reps |
rest: 5s
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Dumbbell Front Raise
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3x10,8,6 reps |
rest: 5s
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Running
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3x8 reps |
rest: 1s
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Knee Hip Raise On Parallel Bars
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3x20 reps |
rest: 5s
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Leg Raise
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3x30 reps |
rest: 5s
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Reverse Crunch
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3x30 reps |
rest: 5s
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Running
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3x8 reps |
rest: 1s
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Barbell Curl
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3x10,8,6 reps |
rest: 5s
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Close Grip Cable Curl
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3x10,8,6 reps |
rest: 5s
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Dumbbell Alternate Bicep Curl
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3x10,8,6 reps |
rest: 5s
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Running
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3x8 reps |
rest: 1s
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Dumbbell Concentration Curls
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3x10,8,6 reps |
rest: 5s
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Barbell Close Grip Bench Press
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3x10,8,6 reps |
rest: 5s
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Barbell Lying Triceps Extension
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3x10,8,6 reps |
rest: 5s
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Running
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3x8 reps |
rest: 3s
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Cable Triceps Pushdown
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3x10,8,6 reps |
rest: 5s
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Barbell Behind The Back Wrist Curl
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3x12,8,6 reps |
rest: 5s
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Palms Down Dumbbell Wrist Curl Over A Bench
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3x12,8,6 reps |
rest: 5s
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Running
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3x8 reps |
rest: 5s
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Palms Up Dumbbell Wrist Curl Over A Bench
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3x12,8,6 reps |
rest: 5s
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Crunches
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3x40 reps |
rest: 5s
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Exercise Ball Crunch
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3x50 reps |
rest: 5s
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Running
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3x8 reps |
rest: 1s
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Barbell Deadlift
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3x10,8,6 reps |
rest: 5s
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Wide Grip Lat Pulldown
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3x10,8,6 reps |
rest: 5s
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Cable Seated Row
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3x10,8,6 reps |
rest: 5s
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Running
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3x8 reps |
rest: 1s
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Dumbbell Bent Over Row
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3x10,8,6 reps |
rest: 5s
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Barbell High Inverted Row
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3x10,8,6 reps |
rest: 5s
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Barbell Squat
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3x10,8,6 reps |
rest: 5s
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Running
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3x8 reps |
rest: 1s
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Leg Extensions
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3x10 reps |
rest: 5s
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Barbell Standing Calf Raise
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3x10 reps |
rest: 5s
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Seated Leg Curl
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3x10 reps |
rest: 5s
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Running
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3x8 reps |
rest: 1s
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