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Barbell Deadlift
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3x10 reps |
rest: 60s
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Barbell Bent-Over Row
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3x10 reps |
rest: 60s
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Pull-Up
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3x10 reps |
rest: 60s
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Cable Seated Row
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3x10 reps |
rest: 60s
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Back Hyperextension
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3x10 reps |
rest: 60s
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Barbell Wrist Curl (Posterior)
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3x10 reps |
rest: 60s
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Barbell Wrist Curl (Palms Up)
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3x10 reps |
rest: 60s
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Barbell Wrist Curl (Palms Down)
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3x10 reps |
rest: 60s
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Cable Crunch
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3x10 reps |
rest: 60s
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Cable Oblique Crunch
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3x10 reps |
rest: 60s
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Preacher Curl Machine
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3x10 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x10 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x10 reps |
rest: 60s
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Cable Bicep Curl
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3x10 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x10 reps |
rest: 60s
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Dip
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3x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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3x10 reps |
rest: 60s
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Decline Crunch
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3x10 reps |
rest: 60s
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Cable Kneeling Crunch
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3x10 reps |
rest: 60s
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Barbell Bench Press
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3x10 reps |
rest: 60s
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Barbell Incline Bench Press
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3x10 reps |
rest: 60s
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Machine Fly
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3x10 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x10 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 60s
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Cable Cross-Over
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3x10 reps |
rest: 60s
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Barbell Pullover
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3x10 reps |
rest: 60s
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Dumbbell Pullover
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3x10 reps |
rest: 60s
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Cable Kneeling Crunch
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3x10 reps |
rest: 60s
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Machine Ab Crunch
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3x10 reps |
rest: 60s
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Decline Crunch
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3x10 reps |
rest: 60s
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