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Pull-Up
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3x10 reps |
rest: 60s
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Chin-Up (Close Grip)
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3x7 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 60s
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Cable V Bar Pulldown
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3x10 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 60s
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Barbell Bent-Over Row
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3x10 reps |
rest: 60s
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Barbell Deadlift
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3x10 reps |
rest: 60s
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T Bar Row
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3x10 reps |
rest: 60s
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Assisted Hyperextension
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3x10 reps |
rest: 60s
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Hanging Pike
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3x8 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x8 reps |
rest: 60s
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EZ Bar Close Grip Curl
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3x8 reps |
rest: 60s
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Dumbbell Alternating Preacher Curl
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3x8 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x8 reps |
rest: 60s
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Dumbbell Seated Tricep Press
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell Alternating Front Raise
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3x8 reps |
rest: 60s
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Dumbbell Seated Bent-Over Reverse Fly
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3x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 60s
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Push-Up (Wide Hand)
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3x8 reps |
rest: 60s
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Bench Push-Up
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3x8 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Barbell Incline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Fly
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3x8 reps |
rest: 60s
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Machine Fly
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3x8 reps |
rest: 60s
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Dip
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 60s
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Machine Leg Press
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3x8 reps |
rest: 60s
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Machine Calf Raise
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3x8 reps |
rest: 60s
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Smith Machine Reverse Calf Raise
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3x8 reps |
rest: 60s
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