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Push-Up
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3x10 reps |
rest: 30s
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Barbell Bench Press
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4x10 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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4x10 reps |
rest: 60s
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Barbell Incline Bench Press
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4x7 reps |
rest: 60s
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Dumbbell Incline Curl
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4x10 reps |
rest: 60s
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Barbell Decline Bench Press
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4x10 reps |
rest: 60s
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Dumbbell Seated Alternating Hammer Curl
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4x10 reps |
rest: 60s
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Machine Fly
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4x7 reps |
rest: 60s
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Cable Reverse Curl
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4x10 reps |
rest: 60s
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Dumbbell One-Arm Incline Chest Press
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4x10 reps |
rest: 60s
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Dumbbell Concentration Curl
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4x10 reps |
rest: 60s
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Dumbbell One-Arm Bench Press
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4x7 reps |
rest: 60s
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Dumbbell Hammer Curl (Cross Body)
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4x10 reps |
rest: 60s
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Cable Lower Chest Raise
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4x12 reps |
rest: 60s
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Dumbbell High Curl
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4x10 reps |
rest: 60s
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Barbell Overhead Squat
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4x10 reps |
rest: 60s
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Hack Squat
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4x10 reps |
rest: 60s
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Machine Leg Press
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4x10 reps |
rest: 60s
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Machine Leg Press
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4x10 reps |
rest: 60s
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Stability Ball Crunch
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4x20 reps |
rest: 30s
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Reverse Crunch
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4x20 reps |
rest: 30s
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Hundreds
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4x20 reps |
rest: 30s
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Parallel Bar Hip Raise
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4x20 reps |
rest: 30s
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Alternating Heel Touch
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4x20 reps |
rest: 30s
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Elliptical Training
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5x12 reps |
rest: 60s
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Leverage Machine Iso Row
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4x10 reps |
rest: 60s
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Dumbbell Alternating Deltoid Raise
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4x10 reps |
rest: 60s
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Dumbbell Incline Bench Row
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4x7 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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4x7 reps |
rest: 60s
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Dumbbell One-Arm Row
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4x10 reps |
rest: 60s
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Dumbbell One-Arm Shoulder Press
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4x10 reps |
rest: 60s
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Dumbbell Bent-Over Row
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4x7 reps |
rest: 60s
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Cable External Rotation
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4x7 reps |
rest: 60s
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Dual Cable Triceps Extension
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4x10 reps |
rest: 60s
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Barbell Upright Row
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4x10 reps |
rest: 60s
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Cable Deltoid Raise
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4x7 reps |
rest: 60s
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Machine Lat Pulldown (Reverse Grip)
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4x7 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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4x010 reps |
rest: 60s
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Machine Calf Press
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5x12 reps |
rest: 60s
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Hack Calf Raise
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5x12 reps |
rest: 60s
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Dumbbell Seated Calf Raise
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5x12 reps |
rest: 60s
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Stability Ball Crunch
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5x12 reps |
rest: 60s
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Parallel Bar Hip Raise
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5x12 reps |
rest: 60s
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Alternating Heel Touch
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5x12 reps |
rest: 60s
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Parallel Bar Hip Flexion
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5x12 reps |
rest: 60s
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Parallel Bar Leg Raise
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5x12 reps |
rest: 60s
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Reverse Crunch
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5x12 reps |
rest: 60s
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Elliptical Training
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5x12 reps |
rest: 60s
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Barbell Bench Press
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10x18 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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4x10 reps |
rest: 60s
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Dumbbell Tricep Extension
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4x10 reps |
rest: 60s
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Dumbbell One-Arm Incline Curl
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4x7 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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4x7 reps |
rest: 60s
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Barbell Spider Curl
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4x10 reps |
rest: 60s
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EZ Bar Tricep Extension (Close Grip)
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4x10 reps |
rest: 60s
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EZ Bar Close Grip Curl
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4x7 reps |
rest: 60s
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Smith Machine Bench Press (Close Grip)
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4x7 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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5x10 reps |
rest: 60s
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Cable High Pulley Tricep Extension
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4x10 reps |
rest: 60s
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Cable Standing Curl
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4x7 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x7 reps |
rest: 60s
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Dumbbell Incline Alternating Hammer Curl
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5x12 reps |
rest: 60s
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