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Build mucsle
Dumbbell Incline Bench Press
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4x20,25 reps |
rest: 10s
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Cable Lat Pulldown (Wide Grip)
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4x20,25 reps |
rest: 10s
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Cable Rope Seated Row
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4x20,25 reps |
rest: 10s
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Dumbbell Seated Shoulder Press
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4x20,25 reps |
rest: 10s
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Cable Shoulder Extension
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4x20,25 reps |
rest: 10s
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Barbell Romanian Deadlift
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2x6 reps |
rest: 180s
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Barbell Zercher Squat
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2x6 reps |
rest: 180s
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Barbell Bench Press
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2x6 reps |
rest: 120s
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Dumbbell Seated Arnold Press
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2x6 reps |
rest: 120s
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Dumbbell One-Arm Rear Row (Prone)
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2x6 reps |
rest: 120s
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Chin-Up
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2x6 reps |
rest: 120s
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Dip
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2x6 reps |
rest: 120s
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Machine Single-Leg Curl
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6x4 reps |
rest: 10s
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Machine Single-Leg Extension
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6x4 reps |
rest: 10s
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Cable Cross-Over
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6x4 reps |
rest: 10s
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Dumbbell One-Arm Row
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6x4 reps |
rest: 10s
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Chin-Up (Close Grip)
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6x4 reps |
rest: 10s
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Cable Grip Lat Pulldown (Narrow Grip)
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6x4 reps |
rest: 10s
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Dumbbell Lateral Raise
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6x4 reps |
rest: 10s
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Dip
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6x4 reps |
rest: 10s
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Machine Leg Press
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4x20,25 reps |
rest: 10s
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Dumbbell Lunge
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4x20,25 reps |
rest: 10s
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