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Dumbbell Incline Bench Press
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4x8 reps |
rest: 90s
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Dip
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1x8 reps |
rest: 0s
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Barbell Decline Bench Press
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1x8 reps |
rest: 90s
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Dip
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1x8 reps |
rest: 0s
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Barbell Decline Bench Press
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1x8 reps |
rest: 90s
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Dip
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1x8 reps |
rest: 0s
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Barbell Decline Bench Press
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1x8 reps |
rest: 90s
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Dip
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1x8 reps |
rest: 0s
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Barbell Decline Bench Press
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1x8 reps |
rest: 90s
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Barbell Bench Press
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5x8 reps |
rest: 90s
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Barbell Bench Press
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2x15 reps |
rest: 0s
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Kettlebell One-Arm Row
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2x8 reps |
rest: 30s
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Bench Dip
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2x8 reps |
rest: 0s
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Chin-Up
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2x15 reps |
rest: 30s
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Barbell Incline Bench Press
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2x10 reps |
rest: 0s
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Rear Pull-Up (Wide Grip)
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2x10 reps |
rest: 30s
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Dumbbell Decline Bench Press
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2x8 reps |
rest: 0s
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Kettlebell Row
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2x8 reps |
rest: 30s
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Barbell Decline Bench Press
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2x8 reps |
rest: 0s
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Kettlebell Alternating Shoulder Press
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2x8 reps |
rest: 30s
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Cable Reverse Crossover
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2x8 reps |
rest: 0s
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Dumbbell Incline Bench Press
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2x8 reps |
rest: 30s
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Superman
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3x1 reps |
rest: 15s
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Dumbbell Incline Bench Press (Hammer Grip)
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2x8 reps |
rest: 0s
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Dual Cable Triceps Extension
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2x8 reps |
rest: 30s
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Elliptical Training
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1x40 reps |
rest: 60s
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Road Cycling
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1x0 reps |
rest: 60s
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Kettlebell Alternating Shoulder Press
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2x8 reps |
rest: 0s
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Dumbbell Reverse Bicep Curl
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2x8 reps |
rest: 30s
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Dumbbell Tricep Extension (Supine)
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2x8 reps |
rest: 0s
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Kettlebell One-Arm Snatch
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2x8 reps |
rest: 30s
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Dumbbell Preacher Curl
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3x8 reps |
rest: 0s
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Cable Shoulder Extension
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3x8 reps |
rest: 30s
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Bench Dip
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2x8 reps |
rest: 0s
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Dumbbell Front Raise
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2x8 reps |
rest: 30s
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Dumbbell Inner Bicep Curl
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2x8 reps |
rest: 0s
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Dumbbell Upright Row
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2x8 reps |
rest: 30s
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Dumbbell Hammer Curl
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2x8 reps |
rest: 0s
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EZ Bar Decline Tricep Extension
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2x8 reps |
rest: 30s
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Barbell Wrist Curl (Palms Up)
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2x8 reps |
rest: 0s
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Dumbbell Reverse Fly
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2x8 reps |
rest: 0s
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Dumbbell Alternating Bicep Curl
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2x8 reps |
rest: 30s
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Back Hyperextension
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2x8 reps |
rest: 0s
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2x8 reps |
rest: 0s
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2x8 reps |
rest: 30s
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Elliptical Training
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1x40 reps |
rest: 60s
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Dumbbell Walking Lunge
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1x25 reps |
rest: 10s
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1x25 reps |
rest: 10s
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Chin-Up
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1x12 reps |
rest: 10s
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Kettlebell Single-Leg Deadlift
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1x8 reps |
rest: 10s
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1x8 reps |
rest: 90s
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Rear Pull-Up (Wide Grip)
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1x12 reps |
rest: 10s
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Dumbbell Reverse Lunge
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1x15 reps |
rest: 10s
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Kettlebell Goblet Squat
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1x15 reps |
rest: 10s
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Pull-Up
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1x12 reps |
rest: 10s
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1x8 reps |
rest: 60s
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Bodyweight Squat
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1x25 reps |
rest: 10s
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Machine Single-Leg Extension
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1x15 reps |
rest: 10s
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Back Hyperextension
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1x25 reps |
rest: 10s
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1x1 reps |
rest: 60s
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Dumbbell Step-Up
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1x15 reps |
rest: 10s
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Kettlebell One-Arm Swing
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1x10 reps |
rest: 10s
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Chin-Up
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1x12 reps |
rest: 10s
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Dumbbell Calf Raise
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1x15 reps |
rest: 10s
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Barbell Romanian Deadlift
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1x15 reps |
rest: 10s
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Rear Pull-Up (Wide Grip)
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1x12 reps |
rest: 10s
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Dumbbell Iron Cross
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1x15 reps |
rest: 10s
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Dumbbell Lateral Lunge with Bicep Curl
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1x15 reps |
rest: 10s
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Pull-Up
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1x12 reps |
rest: 10s
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Machine Single-Leg Curl
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2x15 reps |
rest: 10s
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Barbell Speed Squat
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1x25 reps |
rest: 10s
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Barbell Jefferson Squat
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1x15 reps |
rest: 10s
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Cable Lat Pulldown (Wide Grip)
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1x10 reps |
rest: 10s
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Rowing
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1x0 reps |
rest: 60s
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Air Bike
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2x25 reps |
rest: 30s
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1x25 reps |
rest: 30s
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Frog Sit-Up
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1x25 reps |
rest: 30s
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Scissor Kick
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1x25 reps |
rest: 40s
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Leg Pull-In
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1x25 reps |
rest: 30s
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Oblique Crunch
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2x25 reps |
rest: 0s
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Leg Raise
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2x25 reps |
rest: 30s
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Plank
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2x8 reps |
rest: 30s
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Jackknife Sit-Up
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1x25 reps |
rest: 30s
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Side Jacknife
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2x8 reps |
rest: 30s
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Weight Plate Rotation
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1x50 reps |
rest: 60s
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Hip Raise
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1x30 reps |
rest: 60s
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Cable Upward Chop
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3x8 reps |
rest: 30s
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Elliptical Training
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1x0 reps |
rest: 10s
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