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Barbell Bench Press
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4x8,6,5,5 reps |
rest: 60s
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Dumbbell Bench Press
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4x8,6,5,5 reps |
rest: 60s
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Smith Machine Bench Press
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3x5,5,5 reps |
rest: 60s
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Bench Weighted Decline Crunch
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3x10 reps |
rest: 60s
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Machine Fly
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4x8,6,5,5 reps |
rest: 60s
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Dumbbell Pullover
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4x8,6,5,5 reps |
rest: 60s
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Barbell Deadlift
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4x8,6,5,5 reps |
rest: 60s
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Machine Lat Pulldown
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4x8,6,5,5 reps |
rest: 60s
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Cable Seated Row
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4x8,6,5,5 reps |
rest: 60s
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Cable Rotation (Stability Ball)
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3x10 reps |
rest: 60s
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T Bar Row
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4x8,6,5,5 reps |
rest: 60s
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Dumbbell One-Arm Row
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4x8,6,5,5 reps |
rest: 60s
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Cable Kneeling Crunch
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3x12 reps |
rest: 60s
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Barbell Preacher Curl
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4x8,6,5,5 reps |
rest: 60s
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Barbell Curl
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4x8,6,5,5 reps |
rest: 60s
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Machine Shoulder Press
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4x8,6,5,5 reps |
rest: 60s
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Preacher Curl Machine
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4x8,6,5,5 reps |
rest: 60s
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Dumbbell Bicep Curl
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4x8,6,5,5 reps |
rest: 60s
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Machine Ab Crunch
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3x12 reps |
rest: 60s
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Weighted Side Bend
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3x15 reps |
rest: 60s
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Barbell Squat
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4x8,6,5,5 reps |
rest: 60s
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Machine Leg Extension
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4x8,6,5,5 reps |
rest: 60s
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Cable Rotation (Stability Ball)
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3x10 reps |
rest: 60s
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Barbell Step-Up
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4x8,6,5,5 reps |
rest: 60s
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Hack Squat
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4x8,6,5,5 reps |
rest: 60s
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Machine Seated Calf Raise
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4x8,6,5,5 reps |
rest: 60s
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Cable Kneeling Crunch
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3x12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x8,6,5,5 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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4x8,6,5,5 reps |
rest: 60s
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Barbell Upright Row
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4x8,6,5,5 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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4x8,6,5,5 reps |
rest: 60s
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Cable Shoulder Extension
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4x8,6,5,5 reps |
rest: 60s
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Machine Ab Crunch
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3x12 reps |
rest: 60s
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Weighted Side Bend
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3x15 reps |
rest: 60s
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