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Dumbbell Incline Curl
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3x10 reps |
rest: 10s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 10s
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Dumbbell Spider Curl
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3x10 reps |
rest: 10s
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Back Hyperextension
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3x10 reps |
rest: 10s
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Barbell Bent-Over Row
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3x10 reps |
rest: 10s
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3x10 reps |
rest: 10s
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Machine Reverse Lat Pulldown (Close Grip)
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3x10 reps |
rest: 10s
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Barbell Deadlift
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3x10 reps |
rest: 10s
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3x10 reps |
rest: 30s
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Dumbbell Hammer Curl
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3x10 reps |
rest: 10s
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Cable Rope Lat Pulldown
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3x10 reps |
rest: 10s
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Machine Inverted Row
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3x10 reps |
rest: 10s
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Cable Dual Overhead Curl
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3x10 reps |
rest: 10s
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Cable Seated Row
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3x10 reps |
rest: 10s
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3x10 reps |
rest: 10s
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Cable Grip Lat Pulldown (Narrow Grip)
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3x10 reps |
rest: 10s
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Dumbbell Shoulder Shrug
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3x10 reps |
rest: 10s
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Dumbbell Deadlift
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3x10 reps |
rest: 10s
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3x10 reps |
rest: 10s
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Dumbbell Bench Press
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3x10 reps |
rest: 10s
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Dumbbell Fly
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3x10 reps |
rest: 10s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 10s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x10 reps |
rest: 10s
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Cable One-Arm Tricep Pushdown
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3x10 reps |
rest: 10s
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Dumbbell Decline Bench Press
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3x10 reps |
rest: 10s
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3x10 reps |
rest: 10s
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Dumbbell Decline Tricep Extension
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3x10 reps |
rest: 10s
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Cable Mid Chest Crossover
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3x10 reps |
rest: 10s
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Cable Cross-Over
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3x10 reps |
rest: 10s
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Cable Lower Chest Raise
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3x10 reps |
rest: 10s
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Dumbbell Pullover
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3x10 reps |
rest: 10s
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3x10 reps |
rest: 10s
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Dumbbell Press (Close Grip)
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3x10 reps |
rest: 10s
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Dumbbell One-Arm Tricep Kickback
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3x10 reps |
rest: 10s
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Cable Tricep Pushdown (Rope)
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2x10 reps |
rest: 10s
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Machine Hip Abduction
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2x15 reps |
rest: 10s
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Machine Hip Adduction
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2x15 reps |
rest: 10s
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Barbell Front Squat
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2x15 reps |
rest: 10s
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Machine Leg Press
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2x15 reps |
rest: 10s
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Machine Single-Leg Calf Press
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2x15 reps |
rest: 10s
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Dumbbell Plie Squat
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2x15 reps |
rest: 10s
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Dumbbell Calf Raise
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2x15 reps |
rest: 10s
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2x15 reps |
rest: 10s
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Barbell Single-Leg Squat
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2x15 reps |
rest: 10s
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Dumbbell Seated Calf Raise
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2x15 reps |
rest: 10s
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Barbell Squat
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2x15 reps |
rest: 10s
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Barbell Hip Thrust
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2x15 reps |
rest: 10s
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Dumbbell Reverse Lunge
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2x15 reps |
rest: 10s
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Bridge
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2x15 reps |
rest: 10s
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Dumbbell Step-Up
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2x15 reps |
rest: 10s
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Dumbbell Lateral Raise
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4x10 reps |
rest: 10s
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Dumbbell Wrist Curl (Palms Up)
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4x10 reps |
rest: 10s
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Dumbbell One-Arm Front Raise
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4x10 reps |
rest: 10s
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Dumbbell Wrist Curl (Palms Down)
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4x10 reps |
rest: 10s
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Dumbbell Bent-Over Raise
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4x10 reps |
rest: 10s
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Cable Rope Face Pull
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4x10 reps |
rest: 10s
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Dumbbell Seated Arnold Press
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4x10 reps |
rest: 10s
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Cable External Rotation
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4x10 reps |
rest: 10s
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Cable Internal Rotation
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4x10 reps |
rest: 10s
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Cable Rope Deltoid Row
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4x10 reps |
rest: 10s
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4x10 reps |
rest: 10s
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Dumbbell One-Arm Row
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4x10 reps |
rest: 10s
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Dumbbell Pronation (Side-Lying)
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4x10 reps |
rest: 10s
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Barbell Reverse Curl
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4x10 reps |
rest: 10s
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