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Barbell Bench Press
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5x30,12,10,8,6 reps |
rest: 45s
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Barbell Incline Bench Press
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5x30,12,10,8,6 reps |
rest: 45s
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Dumbbell Fly
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5x30,12,10,8,6 reps |
rest: 60s
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Dumbbell Pullover
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5x30,12,10,8,6 reps |
rest: 60s
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Chin-Up
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5x30,12,10,8,6 reps |
rest: 45s
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Barbell Bent-Over Row
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5x30,12,10,8,6 reps |
rest: 60s
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Dumbbell Bent-Over Row
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5x30,12,10,8,6 reps |
rest: 60s
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Hanging Leg Raise
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5x25 reps |
rest: 45s
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Barbell Clean and Jerk
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5x25 reps |
rest: 45s
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Dumbbell Shoulder Press
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5x30,12,10,8,6 reps |
rest: 45s
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Dumbbell One-Arm Front Raise
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5x30,12,10,8,6 reps |
rest: 45s
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Dumbbell Lateral Raise
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5x30,12,10,8,6 reps |
rest: 45s
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Barbell Upright Row
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5x30,12,10,8,6 reps |
rest: 45s
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Barbell Curl
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5x30,12,10,8,6 reps |
rest: 45s
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Dumbbell Incline Curl
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5x30,12,10,8,6 reps |
rest: 45s
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Dumbbell Concentration Curl
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5x30,12,10,8,6 reps |
rest: 45s
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Barbell Bench Press (Close Grip)
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5x30,12,10,8,6 reps |
rest: 45s
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Barbell Tricep Press (Supine)
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5x30,12,10,8,6 reps |
rest: 45s
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Dumbbell Seated One-Arm Tricep Extension
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5x30,12,10,8,6 reps |
rest: 45s
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Barbell Kneeling Wrist Curl (Palms Up)
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5x30,12,10,8,6 reps |
rest: 45s
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Barbell Kneeling Wrist Curl (Palms Down)
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5x30,12,10,8,6 reps |
rest: 45s
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Decline Crunch
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5x25 reps |
rest: 45s
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Barbell Squat
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5x10 reps |
rest: 45s
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Barbell Stiff-Leg Deadlift
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5x10 reps |
rest: 45s
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Barbell Good Morning
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5x10 reps |
rest: 45s
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Barbell Lunge
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5x10 reps |
rest: 45s
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Machine Leg Extension
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5x10 reps |
rest: 45s
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Machine Seated Leg Curl
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5x10 reps |
rest: 45s
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Barbell Standing Calf Raise
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5x10 reps |
rest: 45s
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Machine Seated Calf Raise
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5x10 reps |
rest: 45s
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Cable Kneeling Crunch
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5x10 reps |
rest: 45s
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Dumbbell Seated Arnold Press
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5x5 reps |
rest: 45s
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Barbell Push Press
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5x30,12,10,8,6 reps |
rest: 45s
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Dumbbell One-Arm Front Raise
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5x30,12,10,8,6 reps |
rest: 45s
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Dumbbell Alternating Reverse Fly
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5x30,12,10,8,6 reps |
rest: 45s
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Barbell Upright Row
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5x30,12,10,8,6 reps |
rest: 45s
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Barbell Curl
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5x30,12,10,8,6 reps |
rest: 45s
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Barbell Curl
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5x30,12,10,8,6 reps |
rest: 45s
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Dumbbell Incline Curl
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5x30,12,10,8,6 reps |
rest: 45s
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Dumbbell Concentration Curl
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5x30,12,10,8,6 reps |
rest: 45s
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Barbell Bench Press (Close Grip)
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5x30,12,10,8,6 reps |
rest: 45s
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Cable Shoulder Extension
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5x30,12,10,8,6 reps |
rest: 45s
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Dumbbell Seated One-Arm Tricep Extension
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5x30,12,10,8,6 reps |
rest: 45s
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Barbell Kneeling Wrist Curl (Palms Up)
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5x30,12,10,8,6 reps |
rest: 45s
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Barbell Kneeling Wrist Curl (Palms Down)
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5x30,12,10,8,6 reps |
rest: 45s
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Decline Crunch
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5x25 reps |
rest: 45s
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Barbell Front Squat
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5x10 reps |
rest: 45s
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Barbell Deadlift
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3x10,6,4 reps |
rest: 45s
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Barbell Good Morning
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5x10 reps |
rest: 45s
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Barbell Lunge
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5x10 reps |
rest: 45s
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Machine Leg Extension
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5x10 reps |
rest: 45s
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Machine Seated Leg Curl
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5x10 reps |
rest: 45s
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Cable Kneeling Crunch
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5x10 reps |
rest: 45s
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Barbell Bench Press
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5x30,8,6,4,2 reps |
rest: 45s
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Barbell Incline Bench Press
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5x30,8,6,4,2 reps |
rest: 45s
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Dumbbell Fly
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5x30,8,6,4,2 reps |
rest: 45s
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Dumbbell Pullover
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5x30,8,6,4,2 reps |
rest: 45s
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Chin-Up
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5x30,8,6,4,2 reps |
rest: 45s
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Barbell Bent-Over Row
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5x30,8,6,4,2 reps |
rest: 45s
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Dumbbell Bent-Over Row
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5x30,8,6,4,2 reps |
rest: 45s
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Hanging Leg Raise
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5x30,8,6,4,2 reps |
rest: 45s
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Barbell Clean and Jerk
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5x5 reps |
rest: 45s
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Dumbbell Shoulder Press
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5x30,8,6,4,2 reps |
rest: 45s
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Dumbbell One-Arm Front Raise
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5x30,8,6,4,2 reps |
rest: 45s
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Dumbbell Lateral Raise
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5x30,8,6,4,2 reps |
rest: 45s
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Barbell Upright Row
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5x30,8,6,4,2 reps |
rest: 45s
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Barbell Curl
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10x1 reps |
rest: 45s
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Dumbbell Incline Curl
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5x30,8,6,4,2 reps |
rest: 45s
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Dumbbell Concentration Curl
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5x30,8,6,4,2 reps |
rest: 45s
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Barbell Bench Press (Close Grip)
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5x30,8,6,4,2 reps |
rest: 45s
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Barbell Tricep Press (Supine)
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5x30,8,6,4,2 reps |
rest: 45s
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Dumbbell Seated One-Arm Tricep Extension
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5x30,8,6,4,2 reps |
rest: 45s
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Barbell Kneeling Wrist Curl (Palms Up)
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5x30,8,6,4,2 reps |
rest: 45s
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Barbell Kneeling Wrist Curl (Palms Down)
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5x30,8,6,4,2 reps |
rest: 45s
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Decline Crunch
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5x25 reps |
rest: 45s
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Barbell Squat
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5x10 reps |
rest: 45s
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Barbell Stiff-Leg Deadlift
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5x10 reps |
rest: 45s
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Barbell Good Morning
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5x10 reps |
rest: 45s
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Barbell Lunge
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5x10 reps |
rest: 45s
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Machine Leg Extension
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5x10 reps |
rest: 45s
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Machine Seated Leg Curl
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5x10 reps |
rest: 45s
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Barbell Standing Calf Raise
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5x10 reps |
rest: 45s
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Machine Seated Calf Raise
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5x10 reps |
rest: 45s
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Cable Kneeling Crunch
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5x10 reps |
rest: 45s
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