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4x6 reps |
rest: 180s
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Barbell Bent-Over Row
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4x6 reps |
rest: 180s
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Machine Incline Chest Press
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3x8 reps |
rest: 180s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 180s
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Machine Fly
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3x12 reps |
rest: 120s
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Cable Rope Seated Row
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3x12 reps |
rest: 120s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 60s
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Machine Reverse Fly
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3x12 reps |
rest: 60s
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Cable Tricep Pushdown (V-Bar)
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3x8 reps |
rest: 90s
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Dumbbell Alternating Bicep Curl
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3x8 reps |
rest: 90s
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Machine Calf Raise
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3x8 reps |
rest: 60s
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Barbell Squat
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4x6 reps |
rest: 180s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 120s
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Machine Leg Press
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3x8 reps |
rest: 120s
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3x12 reps |
rest: 90s
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Machine Single-Leg Extension
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3x12 reps |
rest: 90s
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Machine Calf Raise
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3x8 reps |
rest: 60s
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Machine Seated Calf Raise
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3x8 reps |
rest: 60s
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Cable Rope Deltoid Row
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3x12 reps |
rest: 60s
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Machine Deltoid Raise
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 90s
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Preacher Curl Machine
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3x8 reps |
rest: 90s
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