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Barbell Bench Press
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4x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x8 reps |
rest: 60s
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Dumbbell Incline Fly
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4x8 reps |
rest: 60s
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Cable Deltoid Raise
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4x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x15 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x10 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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3x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x8 reps |
rest: 60s
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Barbell Bent-Over Row
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4x8 reps |
rest: 60s
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Dumbbell Prone Incline Shrug
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4x8 reps |
rest: 60s
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Barbell Shrug
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4x8 reps |
rest: 60s
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Cable Rope Deltoid Row
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4x8 reps |
rest: 60s
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Barbell Curl
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4x8 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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4x8 reps |
rest: 60s
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Barbell Squat
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5x8 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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5x8 reps |
rest: 60s
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Machine Leg Press
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4x8 reps |
rest: 60s
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Machine Seated Leg Curl
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4x8 reps |
rest: 60s
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Machine Leg Extension
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4x8 reps |
rest: 60s
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Bodyweight Lunge
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4x8 reps |
rest: 60s
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Dip
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4x8 reps |
rest: 60s
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Cable Cross-Over
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4x8 reps |
rest: 60s
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Dumbbell Pullover
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4x8 reps |
rest: 60s
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Barbell Military Press
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4x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x8 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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4x8 reps |
rest: 60s
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Tricep Push-Up
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4x8 reps |
rest: 60s
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Chin-Up
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4x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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4x8 reps |
rest: 60s
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Cable Shoulder Extension
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4x8 reps |
rest: 60s
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Barbell Behind the Back Shrug
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4x8 reps |
rest: 60s
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Dumbbell Bent-Over Reverse Fly
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4x8 reps |
rest: 60s
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Dumbbell Zottman Curl
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4x8 reps |
rest: 60s
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Dumbbell Spider Curl
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4x8 reps |
rest: 60s
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