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Barbell Squat
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4x8 reps |
rest: 60s
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Machine Seated Calf Raise
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4x10 reps |
rest: 30s
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Dumbbell Stiff-Leg Deadlift
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4x8 reps |
rest: 30s
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Machine Leg Extension
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4x8 reps |
rest: 45s
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Machine Leg Curl (Prone)
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4x8 reps |
rest: 45s
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Dumbbell Step-Up
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3x12 reps |
rest: 30s
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Machine Leg Press
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3x12 reps |
rest: 45s
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Barbell Bench Press
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4x6 reps |
rest: 45s
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EZ Bar Tricep Extension (Close Grip)
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4x8 reps |
rest: 30s
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Dumbbell Bench Press
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3x10 reps |
rest: 45s
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Dumbbell One-Arm Tricep Kickback
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4x8 reps |
rest: 30s
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Machine Incline Chest Press
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4x8 reps |
rest: 30s
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Dumbbell Press (Close Grip)
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4x8 reps |
rest: 30s
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Machine Fly
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3x12 reps |
rest: 30s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 30s
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Barbell Deadlift
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4x6 reps |
rest: 45s
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Barbell Preacher Curl
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4x8 reps |
rest: 30s
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Barbell Bent-Over Row
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4x8 reps |
rest: 45s
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Dumbbell Preacher Hammer Curl
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4x8 reps |
rest: 30s
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Pull-Up
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3x8 reps |
rest: 30s
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Dumbbell Concentration Curl
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3x10 reps |
rest: 30s
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T Bar Row
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3x10 reps |
rest: 45s
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Cable Bicep Curl (Close Grip)
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3x12 reps |
rest: 30s
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Barbell Military Press
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4x8 reps |
rest: 45s
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Dumbbell Seated Arnold Press
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4x8 reps |
rest: 45s
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Dumbbell Shoulder Shrug
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4x8 reps |
rest: 45s
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Dumbbell Seated Side Lateral Raise
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4x10 reps |
rest: 45s
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Dumbbell Side Bend
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3x12 reps |
rest: 30s
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Decline Bench Leg Raise
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3x12 reps |
rest: 30s
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Decline Bench Rotational Sit-Up
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3x12 reps |
rest: 30s
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