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Barbell Bench Press
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3x8 reps |
rest: 45s
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Dumbbell Fly
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1x12 reps |
rest: 45s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 45s
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Cable Cross-Over
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1x12 reps |
rest: 45s
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Barbell Decline Bench Press
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3x8 reps |
rest: 45s
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Dumbbell Pullover
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3x8 reps |
rest: 45s
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Barbell Curl
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3x8 reps |
rest: 45s
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Dumbbell Alternating Bicep Curl
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3x8 reps |
rest: 45s
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Dumbbell Preacher Curl
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3x8 reps |
rest: 45s
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Machine Leg Extension
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3x10 reps |
rest: 45s
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Machine Leg Curl (Prone)
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3x10 reps |
rest: 45s
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Barbell Squat
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3x8 reps |
rest: 45s
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Machine Single-Leg Press
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3x8 reps |
rest: 45s
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Barbell Standing Calf Raise
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3x8 reps |
rest: 45s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 45s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 45s
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Barbell Upright Row
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3x8 reps |
rest: 45s
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Barbell Shrug
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3x10 reps |
rest: 60s
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Back Hyperextension
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3x12 reps |
rest: 30s
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Pull-Up
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3x15 reps |
rest: 45s
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Cable Seated Row
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3x8 reps |
rest: 45s
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Barbell Bent-Over Row
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3x8 reps |
rest: 45s
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Machine Reverse T Bar Row
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3x8 reps |
rest: 45s
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EZ Bar Tricep Extension
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3x8 reps |
rest: 45s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x8 reps |
rest: 45s
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Weighted Tricep Dip
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3x8 reps |
rest: 45s
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Plank
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9x1 reps |
rest: 60s
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