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Push-Up
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3x10 reps |
rest: 120s
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Barbell Bench Press
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5x10 reps |
rest: 150s
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Dumbbell Seated Shoulder Press
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4x12 reps |
rest: 120s
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EZ Bar Tricep Extension
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4x12 reps |
rest: 90s
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1x0 reps |
rest: 10s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 60s
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Pull-Up
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4x10 reps |
rest: 150s
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Barbell Bent-Over Row
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4x10 reps |
rest: 150s
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Barbell Curl
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4x12 reps |
rest: 90s
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Dumbbell Alternating Hammer Curl
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3x10 reps |
rest: 60s
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1x0 reps |
rest: 10s
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Barbell Shrug
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3x20 reps |
rest: 90s
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Machine Reverse Lat Pulldown (Close Grip)
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3x10 reps |
rest: 60s
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Cable Rope Face Pull
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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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Barbell Incline Bench Press
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5x5 reps |
rest: 90s
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Barbell Military Press
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4x12 reps |
rest: 150s
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Dumbbell Seated One-Arm Tricep Extension
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4x12 reps |
rest: 90s
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1x0 reps |
rest: 10s
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Dumbbell Fly
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3x10 reps |
rest: 60s
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Dumbbell Bent-Over Reverse Fly
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3x10 reps |
rest: 60s
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Chin-Up
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4x10 reps |
rest: 120s
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4x10 reps |
rest: 90s
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EZ Bar Curl
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4x12 reps |
rest: 90s
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Dumbbell Alternating Bicep Curl
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3x10 reps |
rest: 60s
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Bench Weighted Decline Crunch
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4x10 reps |
rest: 60s
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1x0 reps |
rest: 10s
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Barbell Shrug
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3x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 60s
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