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Barbell Bench Press
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4x10 reps |
rest: 90s
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Barbell Incline Bench Press
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4x10 reps |
rest: 90s
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Barbell Decline Bench Press
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4x10 reps |
rest: 90s
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Leverage Incline Chest Press
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4x10 reps |
rest: 90s
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Cable Standing Up Straight Crossovers
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4x10 reps |
rest: 90s
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Cable Lower Chest Raise
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4x10 reps |
rest: 90s
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Barbell Lying Triceps Extension
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3x10 reps |
rest: 90s
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Cable Rope Triceps Pushdown
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4x10 reps |
rest: 90s
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Hanging Leg Raise
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3x10 reps |
rest: 90s
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Ab Crunch Machine
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2x10 reps |
rest: 90s
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Weighted Tricep Dips
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4x10 reps |
rest: 90s
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Smith Machine Bent Over Row
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4x10,8,6,4 reps |
rest: 90s
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Smith Machine Reverse Grip Bent Over Row
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4x10,8,6,4 reps |
rest: 90s
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Smith Machine One Arm Row
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4x10,8,6,4 reps |
rest: 90s
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Wide Grip Lat Pulldown
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4x10,8,6,4 reps |
rest: 60s
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Cable Underhand Pull Down
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4x10,8,6,4 reps |
rest: 90s
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EZ Bar Curl
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4x10 reps |
rest: 0s
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EZ Bar Close Grip Curl
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4x10 reps |
rest: 90s
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Cable Rope Hammer Curls
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3x40 reps |
rest: 90s
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Barbell Palms Down Wrist Curl Over A Bench
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4x15 reps |
rest: 90s
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Decline Bench Leg Raise
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4x15 reps |
rest: 90s
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Hanging Leg Raise
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4x10 reps |
rest: 90s
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Ab Crunch Machine
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4x75 reps |
rest: 90s
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Ab Crunch Machine
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4x10 reps |
rest: 90s
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Barbell Squat
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4x10,8,6,4 reps |
rest: 90s
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Barbell Front Squat
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2x10,8,6,4 reps |
rest: 120s
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Barbell Standing Military Press
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4x10,8,6,4 reps |
rest: 120s
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Barbell Shrug
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4x10,8,6,4 reps |
rest: 120s
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Leg Press
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4x10,8,6,4 reps |
rest: 90s
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Lying Leg Curls
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4x12 reps |
rest: 60s
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Standing Calf Raises
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4x15 reps |
rest: 60s
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Hanging Leg Raise
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4x10 reps |
rest: 60s
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Ab Crunch Machine
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4x75 reps |
rest: 120s
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Dumbbell Bench Press
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4x10 reps |
rest: 120s
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Dumbbell Incline Bench Press
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4x10 reps |
rest: 120s
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Dumbbell Decline Bench Press
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4x10 reps |
rest: 120s
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Dumbbell Fly
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3x10 reps |
rest: 120s
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Dumbbell Incline Fly
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4x10 reps |
rest: 120s
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Barbell Lying Triceps Extension
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3x10 reps |
rest: 120s
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Dumbbell Standing Triceps Kickback
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4x15 reps |
rest: 120s
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Cable Rope Triceps Pushdown
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3x40 reps |
rest: 120s
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Barbell Deadlift
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4x10,8,6,4 reps |
rest: 180s
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Cable Seated Row
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4x10,8,6,4 reps |
rest: 90s
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Weighted Pull Ups
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3x10 reps |
rest: 120s
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Cable Underhand Pull Down
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4x10,8,6,4 reps |
rest: 120s
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Barbell Standing Wide Grip Biceps Curl
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3x30 reps |
rest: 120s
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Cable Rope Hammer Curls
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3x40 reps |
rest: 120s
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Barbell Palms Down Wrist Curl Over A Bench
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3x12 reps |
rest: 120s
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Ab Crunch Machine
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3x75 reps |
rest: 90s
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Supine Ab Crunch Machine
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3x12 reps |
rest: 0s
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Barbell Squat
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4x12 reps |
rest: 120s
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Smith Machine Squat
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4x10 reps |
rest: 120s
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Leg Press
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4x10 reps |
rest: 120s
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Dumbbell Shoulder Press
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4x10 reps |
rest: 90s
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Dumbbell Shoulder Shrug
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4x10 reps |
rest: 120s
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Cable Front Raise
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4x10 reps |
rest: 120s
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Cable One Arm Lateral Raise
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4x15 reps |
rest: 120s
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Standing Calf Raises
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4x15 reps |
rest: 120s
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Lying Leg Curls
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4x12 reps |
rest: 120s
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Seated Calf Raise
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3x20 reps |
rest: 120s
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Hanging Leg Raise
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3x10 reps |
rest: 120s
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Decline Bench Leg Raise
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3x15 reps |
rest: 120s
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Ab Crunch Machine
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3x75 reps |
rest: 120s
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Ab Crunch Machine
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3x15 reps |
rest: 120s
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Machine Deltoid Raise
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4x10 reps |
rest: 60s
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Dumbbell Seated Bent Over Reverse Fly
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4x20 reps |
rest: 60s
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