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Barbell Bench Press
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5x12,8,8,6,4 reps |
rest: 60s
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Barbell Incline Bench Press
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5x12,8,8,6,4 reps |
rest: 60s
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Dumbbell Incline Fly
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5x12,8,8,6,4 reps |
rest: 60s
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Dumbbell Bent Arm Pullover
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3x12 reps |
rest: 60s
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EZ Bar Curl
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5x12,8,8,6,4 reps |
rest: 60s
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Barbell Preacher Curl
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5x12,8,8,6,4 reps |
rest: 60s
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Dumbbell Alternate Hammer Curl
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5x12,8,8,6,4 reps |
rest: 60s
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Dumbbell Alternate Bicep Curl
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3x12 reps |
rest: 60s
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Decline Crunch
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3x15 reps |
rest: 60s
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Ab Crunch Machine
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3x15 reps |
rest: 60s
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Wide Grip Lat Pulldown
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5x12,8,8,6,4 reps |
rest: 60s
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Wide Grip Pulldown Behind The Neck
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5x12,8,8,6,4 reps |
rest: 60s
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Close Grip Reverse Lat Pull Down
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5x12,8,8,6,4 reps |
rest: 60s
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Cable Seated Row
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5x12,8,8,6,4 reps |
rest: 60s
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Cable Triceps Pushdown
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5x12,8,8,6,4 reps |
rest: 60s
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Dumbbell Standing One Arm Triceps Extension
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5x12,8,8,6,4 reps |
rest: 60s
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Machine Assisted Dip
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3x10 reps |
rest: 60s
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Plank
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1x8 reps |
rest: 60s
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Parallel Bar Leg Raise
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3x15 reps |
rest: 60s
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Smith Machine Squat
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5x12,8,8,6,4 reps |
rest: 60s
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Leg Press
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5x12,8,8,6,4 reps |
rest: 60s
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Leg Extensions
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5x12,8,8,6,4 reps |
rest: 60s
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Calf Press On Leg Press
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3x10 reps |
rest: 60s
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Dumbbell Shoulder Press
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5x12,8,8,6,4 reps |
rest: 60s
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Machine Deltoid Raise
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3x12,8,8,6,4 reps |
rest: 60s
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Dumbbell Front Raise
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5x12,8,8,6,4 reps |
rest: 60s
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Barbell Up Right Row
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3x10 reps |
rest: 60s
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