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Cable Lat Pulldown (Wide Grip)
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4x16,14,12,10 reps |
rest: 0s
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Dumbbell Lateral Raise
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4x14 reps |
rest: 60s
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Cable Seated Row
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4x16,14,12,10 reps |
rest: 0s
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Elevated Push-Up
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4x12 reps |
rest: 60s
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Dumbbell One-Arm Row
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4x14,12,10,8 reps |
rest: 0s
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Dumbbell Seated Shoulder Press
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4x12 reps |
rest: 60s
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Back Hyperextension
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3x14 reps |
rest: 0s
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Dumbbell Bicep Curl
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3x16,12,8 reps |
rest: 15s
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Bench Dip
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3x14 reps |
rest: 60s
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Barbell Preacher Curl
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3x14,12,10 reps |
rest: 0s
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Dumbbell Tricep Extension
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3x14 reps |
rest: 60s
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Cable Bicep Curl (Close Grip)
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3x14,12,10 reps |
rest: 0s
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Dip
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3x12 reps |
rest: 60s
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Dumbbell Bench Press
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4x16,14,12,10 reps |
rest: 0s
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Dumbbell One-Arm Row
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4x14 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x16,14,12,10 reps |
rest: 0s
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Dumbbell Lateral Raise
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4x14 reps |
rest: 60s
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Dumbbell Fly
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3x14,12,10 reps |
rest: 0s
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Cable Seated Row
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3x14 reps |
rest: 60s
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Cable Shoulder Extension
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3x16,14,12 reps |
rest: 0s
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Barbell Curl
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3x14 reps |
rest: 60s
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Barbell Tricep Extension
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3x14,12,10 reps |
rest: 0s
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Cable Bicep Curl (Close Grip)
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3x14 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x14 reps |
rest: 0s
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Dumbbell Alternating Bicep Curl
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3x14 reps |
rest: 60s
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Barbell Squat
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4x14,12,10,8 reps |
rest: 60s
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Machine Leg Extension
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4x18,16,14,10 reps |
rest: 0s
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Machine Seated Leg Curl
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4x18,16,14,10 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x16,14,12,8 reps |
rest: 0s
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Dumbbell Fly
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4x14 reps |
rest: 0s
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Dumbbell Lunge
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4x16 reps |
rest: 60s
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Barbell Upright Row
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4x14,12,10,8 reps |
rest: 0s
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Push-Up
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4x14 reps |
rest: 0s
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Dumbbell Calf Raise
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4x16,14,12,10 reps |
rest: 60s
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Barbell Shrug
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3x14,12,10 reps |
rest: 0s
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Dumbbell Incline Fly
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3x12 reps |
rest: 60s
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