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Every day you train try to increase weight on your exercice even if is only 1 lbs.
Band Bench Press
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4x6 reps |
rest: 90s
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Barbell Incline Bench Press
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3x12 reps |
rest: 0s
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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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2x15 reps |
rest: 30s
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Barbell Bent-Over Row
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4x6 reps |
rest: 90s
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Barbell Good Morning
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3x12 reps |
rest: 0s
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Barbell Bent-Over Row (Reverse Grip)
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3x8 reps |
rest: 60s
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Machine Lat Pulldown (Reverse Grip)
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2x15 reps |
rest: 30s
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Cable Kneeling Crunch
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3x20 reps |
rest: 60s
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Leg Raise
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3x20 reps |
rest: 60s
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Elliptical Training
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0x0 reps |
rest: 24s
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Barbell Curl
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4x6 reps |
rest: 90s
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Dumbbell Incline Curl
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3x8 reps |
rest: 60s
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EZ Bar Seated Curl (Close Grip)
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3x10 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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4x6 reps |
rest: 90s
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Cable Shoulder Extension
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Tricep Extension
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3x10 reps |
rest: 60s
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Cable Reverse Curl
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2x15 reps |
rest: 0s
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Cable Rope Overhead Tricep Extension
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2x15 reps |
rest: 60s
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Barbell Ab Rollout (Kneeling)
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3x15 reps |
rest: 60s
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Treadmill Running
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0x0 reps |
rest: 24s
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Barbell Rear Military Press
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4x6 reps |
rest: 90s
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Dumbbell Shoulder Press
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3x10 reps |
rest: 60s
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Dumbbell Bent-Over Reverse Fly
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3x8 reps |
rest: 60s
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Cable Lateral Raise
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3x10 reps |
rest: 0s
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Barbell Shrug
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3x10 reps |
rest: 45s
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Cable Upright Row
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2x15 reps |
rest: 30s
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Bent Knee Hip Raise
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3x20 reps |
rest: 60s
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Barbell Press Sit-Up
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3x25 reps |
rest: 60s
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Elliptical Training
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0x0 reps |
rest: 24s
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Barbell Deadlift
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3x10 reps |
rest: 60s
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Barbell Deep Squat
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3x8 reps |
rest: 60s
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Machine Leg Press
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3x6 reps |
rest: 60s
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Machine Single-Leg Extension
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3x12 reps |
rest: 0s
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Machine Leg Curl (Prone)
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2x15 reps |
rest: 30s
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Machine Single-Leg Calf Press
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3x10 reps |
rest: 60s
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Machine Seated Calf Raise
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3x8 reps |
rest: 60s
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Cable Kneeling Crunch
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3x20 reps |
rest: 30s
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Bent Knee Hip Raise
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3x20 reps |
rest: 30s
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Walking
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0x0 reps |
rest: 24s
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