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Barbell Bench Press
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5x4 reps |
rest: 90s
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Barbell Incline Bench Press
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5x5 reps |
rest: 90s
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Barbell Decline Bench Press
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5x5 reps |
rest: 60s
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Dumbbell Fly
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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3x8 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Tricep Extension
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3x8 reps |
rest: 60s
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Machine Tricep Extension
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5x5 reps |
rest: 60s
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Cable Shoulder Extension
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3x8 reps |
rest: 60s
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Machine Fly
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3x8 reps |
rest: 60s
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Barbell Bench Press
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5x4 reps |
rest: 90s
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Barbell Incline Bench Press
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5x5 reps |
rest: 90s
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Barbell Decline Bench Press
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5x5 reps |
rest: 60s
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Dumbbell Fly
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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3x8 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Tricep Extension
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3x8 reps |
rest: 60s
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Machine Tricep Extension
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5x5 reps |
rest: 60s
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Cable Shoulder Extension
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3x8 reps |
rest: 60s
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Machine Fly
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3x8 reps |
rest: 60s
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Pull-Up
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3x12 reps |
rest: 90s
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Barbell Deadlift
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3x12 reps |
rest: 90s
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Cable Elevated Row
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5x5 reps |
rest: 60s
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Machine Back Extension
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3x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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5x5 reps |
rest: 60s
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Barbell Preacher Curl
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5x5 reps |
rest: 60s
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Dumbbell Alternating Incline Curl
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5x5 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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5x5 reps |
rest: 60s
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Barbell 1/2 Squat
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3x8 reps |
rest: 60s
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Dumbbell Lunge
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3x8 reps |
rest: 60s
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Machine Leg Press
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3x8 reps |
rest: 60s
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Calf Press On Leg Press
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3x8 reps |
rest: 60s
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Machine Seated Leg Curl
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Barbell Military Press
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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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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Decline Crunch
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3x8 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Cable Reverse Wood Chop
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3x8 reps |
rest: 60s
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Barbell Ab Rollout (Kneeling)
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Parallel Bar Hip Raise
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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