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Smith Machine Bench Press
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3x6 reps |
rest: 30s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 45s
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Cable Tricep Pushdown (Rope)
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3x15 reps |
rest: 45s
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Dumbbell Incline Bench Press (Hammer Grip)
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3x6 reps |
rest: 30s
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Dumbbell Incline Curl
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3x15 reps |
rest: 45s
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Dumbbell Shoulder Shrug
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3x10 reps |
rest: 45s
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Dumbbell Seated Arnold Press
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3x10 reps |
rest: 45s
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Dumbbell Tricep Extension
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3x15 reps |
rest: 45s
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Dumbbell Alternating Hammer Curl
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3x15 reps |
rest: 45s
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Cable Lat Pulldown (Wide Grip)
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3x6 reps |
rest: 30s
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Dumbbell Bent-Over Row
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3x6 reps |
rest: 30s
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Dumbbell Bent-Over Reverse Fly
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3x15 reps |
rest: 45s
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Dumbbell One-Arm Bent-Over Reverse Fly
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3x15 reps |
rest: 45s
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Dumbbell Concentration Curl
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3x15 reps |
rest: 45s
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Dumbbell Bicep Curl
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3x15 reps |
rest: 45s
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Dumbbell One-Arm Tricep Kickback
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3x15 reps |
rest: 45s
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Cable Tricep Pushdown (V-Bar)
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3x15 reps |
rest: 45s
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Leg Raise
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3x10 reps |
rest: 45s
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Elliptical Training
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0x10 reps |
rest: 15s
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Plank
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3x10 reps |
rest: 45s
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Rowing
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0x10 reps |
rest: 15s
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Crunch
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3x10 reps |
rest: 45s
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Leg Raise
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3x10 reps |
rest: 45s
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Running
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0x10 reps |
rest: 15s
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Decline Crunch
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3x10 reps |
rest: 45s
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Treadmill Running
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0x10 reps |
rest: 15s
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Dumbbell Side Bend
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3x10 reps |
rest: 45s
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Cable Rope Face Pull
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3x15 reps |
rest: 45s
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Dumbbell Alternating Deltoid Raise
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3x15 reps |
rest: 45s
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Dumbbell Hammer Curl
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3x6 reps |
rest: 30s
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Dumbbell Alternating Bicep Curl
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3x6 reps |
rest: 30s
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Cable Tricep Pushdown (V-Bar)
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3x6 reps |
rest: 30s
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Dumbbell Seated Tricep Press
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3x6 reps |
rest: 30s
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Dumbbell One-Arm Row
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1x6 reps |
rest: 30s
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Dumbbell One-Arm Row
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1x8 reps |
rest: 45s
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Dumbbell One-Arm Row
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1x10 reps |
rest: 60s
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Machine Reverse Lat Pulldown (Close Grip)
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1x6 reps |
rest: 30s
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Machine Reverse Lat Pulldown (Close Grip)
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1x8 reps |
rest: 45s
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Machine Reverse Lat Pulldown (Close Grip)
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1x10 reps |
rest: 60s
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Sit-Up
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3x10 reps |
rest: 45s
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Step Machine
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0x10 reps |
rest: 15s
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Leg Raise
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3x10 reps |
rest: 45s
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Indoor Cycling
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0x10 reps |
rest: 15s
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Oblique Crunch
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3x10 reps |
rest: 45s
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Walking
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0x10 reps |
rest: 30s
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Elliptical Training
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0x10 reps |
rest: 30s
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Dumbbell Bench Press
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3x8 reps |
rest: 30s
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Dumbbell Fly
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3x8 reps |
rest: 30s
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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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Smith Machine Bench Press (Close Grip)
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3x6 reps |
rest: 45s
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EZ Bar Curl
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3x6 reps |
rest: 45s
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Barbell Deadlift
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3x8 reps |
rest: 30s
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Cable Rear Pulldown (Wide Grip)
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3x8 reps |
rest: 30s
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Dumbbell Lateral Raise (Prone)
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3x15 reps |
rest: 60s
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Dumbbell Bent-Over Raise
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3x15 reps |
rest: 60s
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EZ Bar Curl
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3x8 reps |
rest: 30s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 30s
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Bodyweight Calf Raise
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3x20 reps |
rest: 45s
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Smith Machine Squat
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3x6 reps |
rest: 45s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 45s
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Machine Seated Leg Curl
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3x8 reps |
rest: 45s
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Prisoner Squat
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3x10 reps |
rest: 45s
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Glute Kickback
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3x10 reps |
rest: 45s
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Dumbbell Calf Raise
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3x10 reps |
rest: 45s
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Bridge
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3x10 reps |
rest: 45s
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Dumbbell Step-Up
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3x10 reps |
rest: 45s
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Bodyweight Walking Lunge
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3x10 reps |
rest: 45s
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Dumbbell Plie Squat
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3x10 reps |
rest: 45s
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Smith Machine Squat
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3x10 reps |
rest: 45s
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