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Barbell Bench Press
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4x12 reps |
rest: 45s
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Barbell Incline Bench Press
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4x12 reps |
rest: 45s
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Dumbbell Fly
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4x12 reps |
rest: 45s
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Dumbbell Pullover
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4x12 reps |
rest: 45s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Barbell Bent-Over Row
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4x12 reps |
rest: 45s
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Dumbbell Bent-Over Row
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4x12 reps |
rest: 45s
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Leg Raise
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5x25 reps |
rest: 45s
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Elliptical Training
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1x1 reps |
rest: 20s
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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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5x30,12,10,8,6 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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Dumbbell One-Arm Front Raise
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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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EZ Bar Tricep Extension (Close Grip)
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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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Bench 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 Pin-Off Good Morning
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5x10 reps |
rest: 45s
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Dumbbell 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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Machine 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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