max itemsjjhb

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max itemsjjhb - JEFIT

max itemsjjhb

AUDIO TIP

General

Beginner

Machine strength

Plan Details

The max itemsjjhb routine by huy11 is a 31 day workout plan. It is a beginner level plan to achieve general fitness goals.

the days management is not sure which was great for you to do so if I remove it I can already be the first golden time logs in my bitches to make a fix

Routine detail

Mon

Workout Day #1

Est. 170 min

40 exercises

Barbell Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Plank

3 Sets

EZ Bar Curl

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Mon

Workout Day #1

Est. 240 min

40 exercises

Barbell Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Plank

3 Sets

EZ Bar Curl

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Mon

Workout Day #1

Est. 240 min

40 exercises

Barbell Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Plank

3 Sets

EZ Bar Curl

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Mon

Workout Day #1

Est. 240 min

40 exercises

Barbell Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Plank

3 Sets

EZ Bar Curl

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Mon

Workout Day #1

Est. 240 min

40 exercises

Barbell Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Plank

3 Sets

EZ Bar Curl

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Mon

Workout Day #1

Est. 240 min

40 exercises

Barbell Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Plank

3 Sets

EZ Bar Curl

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Mon

Workout Day #1

Est. 240 min

40 exercises

Barbell Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Plank

3 Sets

EZ Bar Curl

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Mon

Workout Day #1

Est. 240 min

40 exercises

Barbell Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Plank

3 Sets

EZ Bar Curl

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Mon

Workout Day #1

Est. 240 min

40 exercises

Barbell Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Plank

3 Sets

EZ Bar Curl

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Mon

Workout Day #1

Est. 240 min

40 exercises

Barbell Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Plank

3 Sets

EZ Bar Curl

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Mon

Workout Day #1

Est. 240 min

40 exercises

Barbell Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Plank

3 Sets

EZ Bar Curl

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Mon

Workout Day #1

Est. 240 min

40 exercises

Barbell Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Plank

3 Sets

EZ Bar Curl

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Mon

Workout Day #1

Est. 240 min

40 exercises

Barbell Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Plank

3 Sets

EZ Bar Curl

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Mon

Workout Day #1

Est. 240 min

40 exercises

Barbell Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Plank

3 Sets

EZ Bar Curl

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Mon

Workout Day #1

Est. 240 min

40 exercises

Barbell Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Plank

3 Sets

EZ Bar Curl

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Mon

Workout Day #1

Est. 240 min

40 exercises

Barbell Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Plank

3 Sets

EZ Bar Curl

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Mon

Workout Day #1

Est. 240 min

40 exercises

Barbell Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Plank

3 Sets

EZ Bar Curl

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Mon

Workout Day #1

Est. 240 min

40 exercises

Barbell Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Plank

3 Sets

EZ Bar Curl

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Mon

Workout Day #1

Est. 240 min

40 exercises

Barbell Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Plank

3 Sets

EZ Bar Curl

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Mon

Workout Day #1

Est. 240 min

40 exercises

Barbell Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Plank

3 Sets

EZ Bar Curl

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Mon

Workout Day #1

Est. 240 min

40 exercises

Barbell Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Plank

3 Sets

EZ Bar Curl

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Mon

Workout Day #1

Est. 240 min

40 exercises

Barbell Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Plank

3 Sets

EZ Bar Curl

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Mon

Workout Day #1

Est. 240 min

40 exercises

Barbell Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Plank

3 Sets

EZ Bar Curl

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Mon

Workout Day #1

Est. 240 min

40 exercises

Barbell Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Plank

3 Sets

EZ Bar Curl

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Mon

Workout Day #1

Est. 240 min

40 exercises

Barbell Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Plank

3 Sets

EZ Bar Curl

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Mon

Workout Day #1

Est. 240 min

40 exercises

Barbell Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Plank

3 Sets

EZ Bar Curl

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Mon

Workout Day #1

Est. 240 min

40 exercises

Barbell Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Plank

3 Sets

EZ Bar Curl

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Mon

Workout Day #1

Est. 240 min

40 exercises

Barbell Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Plank

3 Sets

EZ Bar Curl

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Mon

Workout Day #1

Est. 240 min

40 exercises

Barbell Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Plank

3 Sets

EZ Bar Curl

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Mon

Workout Day #1

Est. 240 min

40 exercises

Barbell Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Plank

3 Sets

EZ Bar Curl

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Mon

Workout Day #1

Est. 240 min

40 exercises

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Plank

3 Sets

EZ Bar Curl

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Barbell Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

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