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Barbell Curl
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3x12 reps |
rest: 45s
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Dumbbell Zottman Curl
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3x8 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x8 reps |
rest: 60s
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Chin-Up
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3x8 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x8 reps |
rest: 60s
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Dumbbell Concentration Curl
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3x8 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x8 reps |
rest: 60s
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Bench Dip
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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3x8 reps |
rest: 60s
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Cable Shoulder Extension
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3x8 reps |
rest: 60s
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Dip
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3x8 reps |
rest: 60s
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Barbell Military Press
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3x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Deep Push-Up
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3x8 reps |
rest: 60s
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Barbell Shrug
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3x8 reps |
rest: 60s
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Barbell Behind the Back Shrug
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3x8 reps |
rest: 60s
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Barbell Bench Press
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3x12 reps |
rest: 45s
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Barbell Incline Bench Press
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3x12 reps |
rest: 45s
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Machine Fly
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3x12 reps |
rest: 45s
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Cable Incline Fly
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3x12 reps |
rest: 45s
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Push-Up
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3x12 reps |
rest: 45s
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Dumbbell Decline Bench Press
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3x12 reps |
rest: 45s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 45s
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Cable Cross-Over
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3x12 reps |
rest: 45s
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Cable Mid Chest Crossover
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3x12 reps |
rest: 45s
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Crunch
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3x12 reps |
rest: 45s
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Leg Raise
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3x12 reps |
rest: 45s
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Parallel Bar Hip Raise
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3x12 reps |
rest: 45s
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Crunch
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3x12 reps |
rest: 45s
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Leg Raise
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3x12 reps |
rest: 45s
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Oblique Crunch
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3x12 reps |
rest: 45s
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Weight Plate Russian Twist
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3x12 reps |
rest: 45s
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Barbell Squat
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3x12 reps |
rest: 45s
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Barbell Lunge
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3x12 reps |
rest: 45s
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Machine Leg Press
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3x12 reps |
rest: 45s
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Machine Hip Abduction
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3x12 reps |
rest: 45s
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Machine Seated Calf Raise
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3x12 reps |
rest: 45s
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Calf Press On Leg Press
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3x12 reps |
rest: 45s
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Barbell Squat
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3x12 reps |
rest: 45s
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Barbell Lunge
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3x12 reps |
rest: 45s
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Machine Hip Abduction
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3x12 reps |
rest: 45s
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Machine Leg Press
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3x12 reps |
rest: 45s
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Barbell Standing Calf Raise
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3x12 reps |
rest: 45s
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Machine Seated Calf Raise
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3x12 reps |
rest: 45s
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Barbell Curl
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3x12 reps |
rest: 45s
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Dumbbell Alternating Hammer Curl
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3x8 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x8 reps |
rest: 60s
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Dumbbell Concentration Curl
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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3x8 reps |
rest: 60s
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Bench Dip
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3x8 reps |
rest: 60s
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Cable Shoulder Extension
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3x8 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x8 reps |
rest: 60s
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Barbell Military Press
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3x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 60s
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Barbell Shrug
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 60s
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