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Barbell Bench Press
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5x8 reps |
rest: 60s
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Dumbbell Pullover
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5x10 reps |
rest: 60s
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Barbell Incline Bench Press
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5x7 reps |
rest: 60s
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Dumbbell Pullover
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5x10 reps |
rest: 60s
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Dip
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5x12 reps |
rest: 60s
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Cable Lower Chest Raise
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3x10 reps |
rest: 60s
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Cable Cross-Over
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5x12 reps |
rest: 60s
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1x25 reps |
rest: 30s
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Dumbbell One-Arm Row
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1x10 reps |
rest: 30s
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1x21 reps |
rest: 30s
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Dumbbell Hammer Curl (Cross Body)
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1x10 reps |
rest: 30s
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1x14 reps |
rest: 30s
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1x10 reps |
rest: 30s
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Dumbbell Bicep Curl
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1x12 reps |
rest: 30s
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Dumbbell Concentration Curl
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1x12 reps |
rest: 30s
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1x10 reps |
rest: 30s
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Barbell Bent-Over Row (Reverse Grip)
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1x10 reps |
rest: 30s
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1x12 reps |
rest: 30s
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1x8 reps |
rest: 30s
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1x16 reps |
rest: 30s
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1x20 reps |
rest: 30s
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Barbell Concentration Curl
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1x10 reps |
rest: 30s
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1x8 reps |
rest: 30s
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Chin-Up
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1x16 reps |
rest: 30s
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1x10 reps |
rest: 30s
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1x8 reps |
rest: 30s
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Dumbbell Hammer Curl
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1x10 reps |
rest: 30s
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Pull-Up
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1x12 reps |
rest: 30s
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Superman
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5x10 reps |
rest: 5s
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1x8 reps |
rest: 30s
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Dumbbell Bicep Curl
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4x8 reps |
rest: 30s
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Barbell Squat
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5x8 reps |
rest: 60s
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Machine Calf Raise
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3x25 reps |
rest: 60s
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Machine Leg Press
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5x10 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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4x10 reps |
rest: 60s
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Barbell Bulgarian Split Squat
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3x10 reps |
rest: 60s
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Barbell Side Split Squat
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3x12 reps |
rest: 60s
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Machine Single-Leg Curl
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4x10 reps |
rest: 60s
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Dumbbell Tricep Extension (Supine)
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3x10 reps |
rest: 45s
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Dumbbell One-Arm Tricep Kickback
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3x10 reps |
rest: 45s
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Dumbbell Seated One-Arm Tricep Extension
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2x8 reps |
rest: 45s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 45s
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Dumbbell Upright Row
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3x10 reps |
rest: 45s
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Cable Rope Face Pull
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2x12 reps |
rest: 45s
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Cable Shoulder Extension
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2x10 reps |
rest: 45s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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2x10 reps |
rest: 45s
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Cable Rope Overhead Tricep Extension
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2x10 reps |
rest: 45s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 45s
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Dumbbell Seated Alternating Front Raise
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3x10 reps |
rest: 45s
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Dumbbell Shoulder Shrug
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2x10 reps |
rest: 45s
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Push-Up
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1x95 reps |
rest: 30s
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1x25 reps |
rest: 30s
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1x35 reps |
rest: 30s
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Chin-Up
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1x16 reps |
rest: 30s
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Push-Up (Wide Hand)
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1x30 reps |
rest: 30s
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1x14 reps |
rest: 30s
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Elevated Push-Up
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1x35 reps |
rest: 30s
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Dumbbell Bent-Over Row
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1x10 reps |
rest: 30s
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Push-Up (Close Hand)
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1x25 reps |
rest: 30s
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Dumbbell One-Arm Row
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1x10 reps |
rest: 30s
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1x9 reps |
rest: 30s
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1x10 reps |
rest: 30s
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1x16 reps |
rest: 30s
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Push-Up
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1x55 reps |
rest: 30s
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Chin-Up
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1x15 reps |
rest: 30s
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1x30 reps |
rest: 30s
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1x12 reps |
rest: 30s
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Push-Up (Wide Hand)
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1x30 reps |
rest: 30s
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Dumbbell Bent-Over Row
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1x10 reps |
rest: 30s
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Elevated Push-Up
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1x30 reps |
rest: 30s
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Dumbbell One-Arm Row
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1x8 reps |
rest: 30s
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Push-Up (Close Hand)
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1x25 reps |
rest: 30s
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1x10 reps |
rest: 30s
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1x8 reps |
rest: 30s
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1x25 reps |
rest: 15s
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Air Bike
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1x25 reps |
rest: 15s
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1x25 reps |
rest: 15s
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1x25 reps |
rest: 15s
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Scissor Kick
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1x24 reps |
rest: 15s
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1x25 reps |
rest: 15s
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1x25 reps |
rest: 15s
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1x25 reps |
rest: 15s
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2x12 reps |
rest: 15s
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2x12 reps |
rest: 15s
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1x50 reps |
rest: 15s
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Barbell Deadlift
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7x10 reps |
rest: 60s
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