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Back Hyperextension
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3x99 reps |
rest: 60s
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Pull-Up
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3x99 reps |
rest: 60s
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Barbell Deadlift
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell Incline Bench Row
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4x12,10,8,6 reps |
rest: 60s
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Leverage Machine High Row
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4x12,10,8,6 reps |
rest: 60s
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Decline Crunch
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3x99 reps |
rest: 60s
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Stability Ball Leg Lift
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3x99 reps |
rest: 60s
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Machine Back Extension
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3x99 reps |
rest: 60s
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Cable Kneeling Crunch
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3x99 reps |
rest: 60s
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Machine Assisted Dip
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3x99 reps |
rest: 60s
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Barbell Bench Press
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell Incline Fly
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4x12,10,8,6 reps |
rest: 60s
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Barbell Shoulder Press
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4x12,10,8,6 reps |
rest: 60s
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Cable Reverse Fly
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4x12,10,8,6 reps |
rest: 60s
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Machine Deltoid Raise
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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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Cable Mid Chest Crossover
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3x10 reps |
rest: 60s
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Dumbbell Reverse Fly
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4x12,10,8,6 reps |
rest: 60s
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Cable Lower Chest Raise
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3x10 reps |
rest: 60s
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Dumbbell Step-Up
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3x99 reps |
rest: 60s
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Barbell Front Squat
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4x12,10,8,6 reps |
rest: 60s
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Barbell Lunge
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4x12,10,8,6 reps |
rest: 60s
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Hack Squat
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4x12,10,8,6 reps |
rest: 60s
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Machine Seated Leg Curl
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4x12,10,8,6 reps |
rest: 60s
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Barbell Hip Thrust
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4x12,10,8,6 reps |
rest: 60s
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3x99 reps |
rest: 60s
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Machine Seated Calf Raise
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4x12,10,8,6 reps |
rest: 60s
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Barbell Ab Rollout (Kneeling)
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3x10 reps |
rest: 60s
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Cable Rope Hammer Curl
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3x99 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x99 reps |
rest: 60s
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Barbell Curl
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4x12,10,8,6 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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4x12,10,8,6 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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4x12,10,8,6 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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4x12,10,8,6 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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4x12,10,8,6 reps |
rest: 60s
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Cable Reverse Curl
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell Concentration Curl
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4x12,10,8,6 reps |
rest: 60s
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Machine Tricep Extension
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3x99 reps |
rest: 60s
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Preacher Curl Machine
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3x99 reps |
rest: 60s
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