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4 week Superset
General
Intermediate
Machine strength
Plan Details
The 4 week Superset routine by Rodbowerman is a 28 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Superset workout designed to burn fat and to build lean.
Routine detail
Any
Day 03 Rest
Est. 0 min
0 exercises
This day is empty
Any
Day 12
Est. 0 min
0 exercises
This day is empty
Any
Day 28 Rest
Est. 0 min
0 exercises
This day is empty
Any
Day 05 Rest
Est. 0 min
0 exercises
This day is empty
Any
Day 14 Rest
Est. 0 min
0 exercises
This day is empty
Any
Day 26 Rest
Est. 0 min
0 exercises
This day is empty
Any
Day 07 Rest
Est. 0 min
0 exercises
This day is empty
Any
Day 17 Rest
Est. 0 min
0 exercises
This day is empty
Any
Day 19 Rest
Est. 0 min
0 exercises
This day is empty
Any
Day 24 Rest
Est. 0 min
0 exercises
This day is empty
Any
Day 10 Rest
Est. 0 min
0 exercises
This day is empty
Any
Day 21 Rest
Est. 0 min
0 exercises
This day is empty
Any
Day 11 Biceps, Triceps, and Abs
Est. 81 min
26 exercises
Barbell Preacher Curl
1 Set x 6 Reps
Dumbbell Seated Tricep Press
1 Set x 6 Reps
Barbell Preacher Curl
1 Set x 6 Reps
Dumbbell Seated Tricep Press
1 Set x 6 Reps
Barbell Preacher Curl
1 Set x 6 Reps
Dumbbell Seated Tricep Press
1 Set x 6 Reps
Barbell Preacher Curl
1 Set x 6 Reps
Dumbbell Seated Tricep Press
1 Set x 6 Reps
Barbell Skull Crusher (Reverse Grip)
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Barbell Skull Crusher (Reverse Grip)
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Barbell Skull Crusher (Reverse Grip)
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Barbell Skull Crusher (Reverse Grip)
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Dumbbell Incline Curl
1 Set x 10 Reps
Bench Dip
1 Set x 10 Reps
Dumbbell Incline Curl
1 Set x 10 Reps
Bench Dip
1 Set x 10 Reps
Dumbbell Incline Curl
1 Set x 10 Reps
Bench Dip
1 Set x 10 Reps
Weighted Crunch
1 Set x 12 Reps
Machine Ab Crunch
1 Set x 12 Reps
Weighted Crunch
1 Set x 10 Reps
Machine Ab Crunch
1 Set x 12 Reps
Any
Day 15 Chest and Triceps
Est. 67 min
21 exercises
Barbell Incline Bench Press
1 Set x 4 Reps
Dumbbell Incline Fly
1 Set x 12 Reps
Bench Push-Up
1 Set x 20 Reps
Barbell Incline Bench Press
1 Set x 4 Reps
Dumbbell Incline Fly
1 Set x 12 Reps
Bench Push-Up
1 Set x 20 Reps
Dumbbell Bench Press
1 Set x 6 Reps
Dumbbell Fly
1 Set x 12 Reps
Machine Fly
1 Set x 20 Reps
Dumbbell Bench Press
1 Set x 6 Reps
Dumbbell Fly
1 Set x 12 Reps
Machine Fly
1 Set x 20 Reps
Barbell Tricep Extension (Supine)
1 Set x 4 Reps
Cable Tricep Pushdown (Rope)
1 Set x 12 Reps
Cable Incline Tricep Extension
1 Set x 20 Reps
Barbell Tricep Extension (Supine)
1 Set x 4 Reps
Cable Tricep Pushdown (Rope)
1 Set x 12 Reps
Cable Incline Tricep Extension
1 Set x 20 Reps
Barbell Tricep Extension (Supine)
1 Set x 4 Reps
Cable Tricep Pushdown (Rope)
1 Set x 12 Reps
Cable Incline Tricep Extension
1 Set x 20 Reps
Any
Day 09 Quads, Hamstring, and Calves
Est. 92 min
28 exercises
Smith Machine Squat
1 Set x 6 Reps
Barbell Romanian Deadlift From Deficit
1 Set x 6 Reps
Smith Machine Squat
1 Set x 6 Reps
Barbell Romanian Deadlift From Deficit
1 Set x 6 Reps
Smith Machine Squat
1 Set x 6 Reps
Barbell Romanian Deadlift From Deficit
1 Set x 6 Reps
Smith Machine Squat
1 Set x 6 Reps
Barbell Romanian Deadlift From Deficit
1 Set x 6 Reps
Reverse Hamstring Extension
1 Set x 8 Reps
Barbell Hack Squat
1 Set x 8 Reps
Reverse Hamstring Extension
1 Set x 8 Reps
Barbell Hack Squat
1 Set x 8 Reps
Reverse Hamstring Extension
1 Set x 8 Reps
Barbell Hack Squat
1 Set x 8 Reps
Reverse Hamstring Extension
1 Set x 8 Reps
Barbell Hack Squat
1 Set x 8 Reps
Machine Leg Extension
1 Set x 10 Reps
Machine Seated Leg Curl
1 Set x 10 Reps
Machine Leg Extension
1 Set x 10 Reps
Machine Seated Leg Curl
1 Set x 10 Reps
Machine Leg Extension
1 Set x 10 Reps
Machine Seated Leg Curl
1 Set x 10 Reps
Machine Calf Raise
1 Set x 20 Reps
Machine Seated Calf Raise
1 Set x 20 Reps
Machine Calf Raise
1 Set x 20 Reps
Machine Seated Calf Raise
1 Set x 20 Reps
Machine Calf Raise
1 Set x 20 Reps
Machine Seated Calf Raise
1 Set x 20 Reps
Any
Day 22 Chest, Biceps, and Triceps
Est. 77 min
36 exercises
Dumbbell Incline Bench Press
1 Set x 5 Reps
Dumbbell Bench Press
1 Set x 5 Reps
Dumbbell Decline Bench Press
1 Set x 5 Reps
Dumbbell Incline Bench Press
1 Set x 5 Reps
Dumbbell Bench Press
1 Set x 5 Reps
Dumbbell Decline Bench Press
1 Set x 5 Reps
Dumbbell Incline Bench Press
1 Set x 5 Reps
Dumbbell Bench Press
1 Set x 5 Reps
Dumbbell Decline Bench Press
1 Set x 5 Reps
Cable Cross-Over
1 Set x 5 Reps
Cable Mid Chest Crossover
1 Set x 5 Reps
Cable Lower Chest Raise
1 Set x 5 Reps
Cable Cross-Over
1 Set x 5 Reps
Cable Mid Chest Crossover
1 Set x 5 Reps
Cable Lower Chest Raise
1 Set x 5 Reps
Cable Cross-Over
1 Set x 5 Reps
Cable Mid Chest Crossover
1 Set x 5 Reps
Cable Lower Chest Raise
1 Set x 5 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 5 Reps
Cable Incline Tricep Extension
1 Set x 5 Reps
Cable Tricep Pushdown (Rope)
1 Set x 5 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 5 Reps
Cable Incline Tricep Extension
1 Set x 5 Reps
Cable Tricep Pushdown (Rope)
1 Set x 5 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 5 Reps
Cable Incline Tricep Extension
1 Set x 5 Reps
Cable Tricep Pushdown (Rope)
1 Set x 5 Reps
Dumbbell Reverse Bicep Curl
1 Set x 5 Reps
Dumbbell Seated Bicep Curl
1 Set x 5 Reps
Dumbbell Hammer Curl
1 Set x 5 Reps
Dumbbell Reverse Bicep Curl
1 Set x 5 Reps
Dumbbell Seated Bicep Curl
1 Set x 5 Reps
Dumbbell Hammer Curl
1 Set x 5 Reps
Dumbbell Reverse Bicep Curl
1 Set x 5 Reps
Dumbbell Seated Bicep Curl
1 Set x 5 Reps
Dumbbell Hammer Curl
1 Set x 5 Reps
Any
Day 23 Legs
Est. 39 min
18 exercises
Smith Machine Front Squat
1 Set x 5 Reps
Smith Machine Squat
1 Set x 5 Reps
Smith Machine Front Squat
1 Set x 5 Reps
Smith Machine Squat
1 Set x 5 Reps
Smith Machine Front Squat
1 Set x 5 Reps
Smith Machine Squat
1 Set x 5 Reps
Barbell Stiff-Leg Deadlift
1 Set x 5 Reps
Barbell Romanian Deadlift From Deficit
1 Set x 5 Reps
Barbell Stiff-Leg Deadlift
1 Set x 5 Reps
Barbell Romanian Deadlift From Deficit
1 Set x 5 Reps
Barbell Stiff-Leg Deadlift
1 Set x 5 Reps
Barbell Romanian Deadlift From Deficit
1 Set x 5 Reps
Machine Calf Raise
1 Set x 5 Reps
Machine Seated Calf Raise
1 Set x 5 Reps
Machine Calf Raise
1 Set x 5 Reps
Machine Seated Calf Raise
1 Set x 5 Reps
Machine Calf Raise
1 Set x 5 Reps
Machine Seated Calf Raise
1 Set x 5 Reps
Any
Day 01 Chest and Triceps
Est. 117 min
36 exercises
Barbell Incline Bench Press
1 Set x 8 Reps
Dumbbell Incline Fly
1 Set x 8 Reps
Barbell Incline Bench Press
1 Set x 8 Reps
Dumbbell Incline Fly
1 Set x 8 Reps
Barbell Incline Bench Press
1 Set x 8 Reps
Dumbbell Incline Fly
1 Set x 8 Reps
Barbell Incline Bench Press
1 Set x 8 Reps
Dumbbell Incline Fly
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 10 Reps
Dumbbell Fly
1 Set x 10 Reps
Dumbbell Bench Press
1 Set x 10 Reps
Dumbbell Fly
1 Set x 10 Reps
Dumbbell Bench Press
1 Set x 10 Reps
Dumbbell Fly
1 Set x 10 Reps
Machine Bench Press
1 Set x 12 Reps
Cable Cross-Over
1 Set x 12 Reps
Machine Bench Press
1 Set x 12 Reps
Cable Cross-Over
1 Set x 12 Reps
Bench Dip
1 Set x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
1 Set x 8 Reps
Bench Dip
1 Set x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
1 Set x 8 Reps
Bench Dip
1 Set x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
1 Set x 8 Reps
Bench Dip
1 Set x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
1 Set x 8 Reps
Barbell Bench Press (Close Grip)
1 Set x 10 Reps
Cable Tricep Pushdown (Rope)
1 Set x 10 Reps
Barbell Bench Press (Close Grip)
1 Set x 10 Reps
Cable Tricep Pushdown (Rope)
1 Set x 10 Reps
Barbell Bench Press (Close Grip)
1 Set x 10 Reps
Cable Tricep Pushdown (Rope)
1 Set x 10 Reps
Dumbbell Seated Tricep Press
1 Set x 12 Reps
Push-Up
1 Set x 12 Reps
Dumbbell Seated Tricep Press
1 Set x 12 Reps
Push-Up
1 Set x 12 Reps
Any
Day 16 Legs and Abs
Est. 90 min
30 exercises
Barbell Squat
1 Set x 4 Reps
Machine Leg Press
1 Set x 12 Reps
Machine Leg Extension
1 Set x 20 Reps
Barbell Squat
1 Set x 4 Reps
Machine Leg Press
1 Set x 12 Reps
Machine Leg Extension
1 Set x 20 Reps
Barbell Squat
1 Set x 4 Reps
Machine Leg Press
1 Set x 12 Reps
Machine Leg Extension
1 Set x 20 Reps
Barbell Romanian Deadlift From Deficit
1 Set x 4 Reps
Machine Leg Curl (Prone)
1 Set x 12 Reps
Machine Seated Leg Curl
1 Set x 20 Reps
Barbell Romanian Deadlift From Deficit
1 Set x 4 Reps
Machine Leg Curl (Prone)
1 Set x 12 Reps
Machine Seated Leg Curl
1 Set x 20 Reps
Barbell Romanian Deadlift From Deficit
1 Set x 4 Reps
Machine Leg Curl (Prone)
1 Set x 12 Reps
Machine Seated Leg Curl
1 Set x 20 Reps
Machine Calf Raise
1 Set x 12 Reps
Machine Seated Calf Raise
1 Set x 12 Reps
Donkey Calf Raise
1 Set x 12 Reps
Machine Calf Raise
1 Set x 12 Reps
Machine Seated Calf Raise
1 Set x 12 Reps
Donkey Calf Raise
1 Set x 12 Reps
Weight Plate Russian Twist
1 Set x 10 Reps
Leg Pull-In
1 Set x 10 Reps
Hanging Knee Raise
1 Set x 10 Reps
Weight Plate Russian Twist
1 Set x 10 Reps
Leg Pull-In
1 Set x 10 Reps
Hanging Knee Raise
1 Set x 10 Reps
Any
Day 13 Chest & Back
Est. 69 min
22 exercises
Barbell Bench Press
1 Set x 6 Reps
Barbell Bent-Over Row
1 Set x 6 Reps
Barbell Bench Press
1 Set x 6 Reps
Barbell Bent-Over Row
1 Set x 6 Reps
Barbell Bench Press
1 Set x 6 Reps
Barbell Bent-Over Row
1 Set x 6 Reps
Barbell Bench Press
1 Set x 6 Reps
Barbell Bent-Over Row
1 Set x 6 Reps
Cable Standing Row
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Cable Standing Row
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Cable Standing Row
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Cable Standing Row
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Cable Cross-Over
1 Set x 10 Reps
Cable Seated Row
1 Set x 10 Reps
Cable Cross-Over
1 Set x 10 Reps
Cable Seated Row
1 Set x 10 Reps
Cable Cross-Over
1 Set x 10 Reps
Cable Seated Row
1 Set x 10 Reps
Any
Day 08 Shoulders and Back
Est. 70 min
22 exercises
Barbell Military Press
1 Set x 6 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 6 Reps
Barbell Military Press
1 Set x 6 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 6 Reps
Barbell Military Press
1 Set x 6 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 6 Reps
Barbell Military Press
1 Set x 6 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 6 Reps
Chin-Up with Knee Raise
1 Set x 8 Reps
Dumbbell Arnold Press
1 Set x 8 Reps
Chin-Up with Knee Raise
1 Set x 8 Reps
Dumbbell Arnold Press
1 Set x 8 Reps
Chin-Up with Knee Raise
1 Set x 8 Reps
Dumbbell Arnold Press
1 Set x 8 Reps
Chin-Up with Knee Raise
1 Set x 8 Reps
Dumbbell Arnold Press
1 Set x 8 Reps
Dumbbell Front Raise
1 Set x 10 Reps
Dumbbell Bent-Over Raise
1 Set x 10 Reps
Dumbbell Front Raise
1 Set x 10 Reps
Dumbbell Bent-Over Raise
1 Set x 10 Reps
Dumbbell Front Raise
1 Set x 10 Reps
Dumbbell Bent-Over Raise
1 Set x 10 Reps
Any
Day 02 Legs and Abs
Est. 101 min
30 exercises
Barbell Squat
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Barbell Squat
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Barbell Squat
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Barbell Squat
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Sissy Squat
1 Set x 10 Reps
Machine Leg Extension
1 Set x 10 Reps
Sissy Squat
1 Set x 10 Reps
Machine Leg Extension
1 Set x 10 Reps
Sissy Squat
1 Set x 10 Reps
Machine Leg Extension
1 Set x 10 Reps
Barbell Romanian Deadlift From Deficit
1 Set x 12 Reps
Machine Leg Curl (Prone)
1 Set x 12 Reps
Barbell Romanian Deadlift From Deficit
1 Set x 12 Reps
Machine Leg Curl (Prone)
1 Set x 12 Reps
Machine Calf Raise
1 Set x 20 Reps
Machine Seated Calf Raise
1 Set x 20 Reps
Machine Calf Raise
1 Set x 20 Reps
Machine Seated Calf Raise
1 Set x 20 Reps
Machine Calf Raise
1 Set x 20 Reps
Machine Seated Calf Raise
1 Set x 20 Reps
Crunch
1 Set x 12 Reps
Reverse Crunch
1 Set x 12 Reps
Crunch
1 Set x 12 Reps
Reverse Crunch
1 Set x 12 Reps
Crunch
1 Set x 12 Reps
Reverse Crunch
1 Set x 12 Reps
Any
Day 27 Backs and Traps
Est. 37 min
18 exercises
Barbell Bent-Over Row
1 Set x 5 Reps
Barbell Bent-Over Row (Reverse Grip)
1 Set x 5 Reps
Barbell Bent-Over Row
1 Set x 5 Reps
Barbell Bent-Over Row (Reverse Grip)
1 Set x 5 Reps
Behind the back Smith machine Shrug
1 Set x 5 Reps
Smith Machine Shrug
1 Set x 5 Reps
Behind the back Smith machine Shrug
1 Set x 5 Reps
Smith Machine Shrug
1 Set x 5 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 5 Reps
Cable Front Lat Pulldown (Close Grip)
1 Set x 5 Reps
Machine Lat Pulldown (Reverse Grip)
1 Set x 5 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 5 Reps
Cable Front Lat Pulldown (Close Grip)
1 Set x 5 Reps
Machine Lat Pulldown (Reverse Grip)
1 Set x 5 Reps
Incline Dumbbell Shrug
1 Set x 5 Reps
Dumbbell Shoulder Shrug
1 Set x 5 Reps
Incline Dumbbell Shrug
1 Set x 5 Reps
Dumbbell Shoulder Shrug
1 Set x 5 Reps
Any
Day 18 Shoulders and Traps
Est. 46 min
15 exercises
Dumbbell Seated Shoulder Press
1 Set x 4 Reps
Barbell Upright Row
1 Set x 12 Reps
Machine Reverse Fly
1 Set x 20 Reps
Dumbbell Seated Shoulder Press
1 Set x 4 Reps
Barbell Upright Row
1 Set x 12 Reps
Machine Reverse Fly
1 Set x 20 Reps
Dumbbell Seated Shoulder Press
1 Set x 4 Reps
Barbell Upright Row
1 Set x 12 Reps
Machine Reverse Fly
1 Set x 20 Reps
Dumbbell Shoulder Shrug
1 Set x 4 Reps
Incline Dumbbell Shrug
1 Set x 12 Reps
Smith Machine Shrug
1 Set x 20 Reps
Dumbbell Shoulder Shrug
1 Set x 4 Reps
Incline Dumbbell Shrug
1 Set x 12 Reps
Smith Machine Shrug
1 Set x 20 Reps
Any
Day 20 Backs and Biceps
Est. 65 min
21 exercises
Barbell Deadlift
1 Set x 4 Reps
Barbell Bent-Over Row
1 Set x 12 Reps
Cable Rope Seated Row
1 Set x 20 Reps
Barbell Deadlift
1 Set x 4 Reps
Barbell Bent-Over Row
1 Set x 12 Reps
Cable Rope Seated Row
1 Set x 20 Reps
T Bar Row
1 Set x 4 Reps
Cable Pulldown Bicep Curl
1 Set x 12 Reps
Cable Shoulder Extension
1 Set x 20 Reps
T Bar Row
1 Set x 4 Reps
Cable Pulldown Bicep Curl
1 Set x 12 Reps
Cable Shoulder Extension
1 Set x 20 Reps
Barbell Preacher Curl
1 Set x 4 Reps
Dumbbell Seated Bicep Curl
1 Set x 12 Reps
Dumbbell Incline Curl
1 Set x 12 Reps
Barbell Preacher Curl
1 Set x 4 Reps
Dumbbell Seated Bicep Curl
1 Set x 12 Reps
Dumbbell Incline Curl
1 Set x 12 Reps
Barbell Preacher Curl
1 Set x 4 Reps
Dumbbell Seated Bicep Curl
1 Set x 12 Reps
Dumbbell Incline Curl
1 Set x 12 Reps
Any
Day 25 Shoulders
Est. 35 min
18 exercises
Barbell Front Raise
1 Set x 5 Reps
Barbell Upright Row
1 Set x 5 Reps
Barbell Push Press
1 Set x 5 Reps
Barbell Front Raise
1 Set x 5 Reps
Barbell Upright Row
1 Set x 5 Reps
Barbell Push Press
1 Set x 5 Reps
Barbell Front Raise
1 Set x 5 Reps
Barbell Upright Row
1 Set x 5 Reps
Barbell Push Press
1 Set x 5 Reps
Dumbbell Bent-Over Raise
1 Set x 5 Reps
Dumbbell Lateral Raise
1 Set x 5 Reps
Dumbbell Arnold Press
1 Set x 5 Reps
Dumbbell Bent-Over Raise
1 Set x 5 Reps
Dumbbell Lateral Raise
1 Set x 5 Reps
Dumbbell Arnold Press
1 Set x 5 Reps
Dumbbell Bent-Over Raise
1 Set x 5 Reps
Dumbbell Lateral Raise
1 Set x 5 Reps
Dumbbell Arnold Press
1 Set x 5 Reps
Any
Day 04 Shoulders and Traps
Est. 83 min
26 exercises
Dumbbell Shoulder Press
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell Shoulder Press
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell Shoulder Press
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell Shoulder Press
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Barbell Upright Row
1 Set x 10 Reps
Barbell Front Raise
1 Set x 10 Reps
Barbell Upright Row
1 Set x 10 Reps
Barbell Front Raise
1 Set x 10 Reps
Barbell Upright Row
1 Set x 10 Reps
Barbell Front Raise
1 Set x 10 Reps
Dumbbell Arnold Press
1 Set x 12 Reps
Dumbbell Bent-Over Raise
1 Set x 12 Reps
Dumbbell Arnold Press
1 Set x 12 Reps
Dumbbell Bent-Over Raise
1 Set x 12 Reps
Barbell Shrug
1 Set x 8 Reps
Incline Dumbbell Shrug
1 Set x 8 Reps
Barbell Shrug
1 Set x 8 Reps
Incline Dumbbell Shrug
1 Set x 8 Reps
Barbell Shrug
1 Set x 8 Reps
Incline Dumbbell Shrug
1 Set x 8 Reps
Barbell Shrug
1 Set x 8 Reps
Incline Dumbbell Shrug
1 Set x 8 Reps
Any
Day 06 Back and Biceps
Est. 120 min
36 exercises
Barbell Deadlift
1 Set x 8 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 8 Reps
Barbell Deadlift
1 Set x 8 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 8 Reps
Barbell Deadlift
1 Set x 8 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 8 Reps
Barbell Deadlift
1 Set x 8 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 8 Reps
Barbell Bent-Over Row
1 Set x 10 Reps
Cable Seated Row
1 Set x 10 Reps
Barbell Bent-Over Row
1 Set x 10 Reps
Cable Seated Row
1 Set x 10 Reps
Barbell Bent-Over Row
1 Set x 10 Reps
Cable Seated Row
1 Set x 10 Reps
T Bar Row
1 Set x 12 Reps
Weighted Pull-Up
1 Set x 12 Reps
T Bar Row
1 Set x 12 Reps
Weighted Pull-Up
1 Set x 12 Reps
Barbell Curl
1 Set x 8 Reps
Dumbbell Incline Curl
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Dumbbell Incline Curl
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Dumbbell Incline Curl
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Dumbbell Incline Curl
1 Set x 8 Reps
Barbell Preacher Curl
1 Set x 10 Reps
Dumbbell Seated Bicep Curl
1 Set x 10 Reps
Barbell Preacher Curl
1 Set x 10 Reps
Dumbbell Seated Bicep Curl
1 Set x 10 Reps
Barbell Preacher Curl
1 Set x 10 Reps
Dumbbell Seated Bicep Curl
1 Set x 10 Reps
Cable Dual Overhead Curl
1 Set x 12 Reps
Dumbbell Hammer Curl
1 Set x 12 Reps
Cable Dual Overhead Curl
1 Set x 12 Reps
Dumbbell Hammer Curl
1 Set x 12 Reps
