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Clap Push-Up
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4x15 reps |
rest: 0s
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Machine Inverted Row
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4x18 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x12 reps |
rest: 0s
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Jackknife Sit-Up
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4x12 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 0s
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Parallel Bar Leg Raise
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3x18 reps |
rest: 60s
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Pull-Up
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3x8 reps |
rest: 60s
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Dumbbell Bench Press (Palms in)
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4x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x20 reps |
rest: 0s
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Dumbbell One-Arm Front Raise
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3x20 reps |
rest: 60s
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4x12 reps |
rest: 0s
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Row
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4x12 reps |
rest: 0s
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Barbell Shrug
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3x8 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Barbell Decline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Curl
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4x12 reps |
rest: 0s
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Weighted Tricep Dip
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4x12 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x8 reps |
rest: 0s
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Dumbbell Tricep Extension (Supine)
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3x8 reps |
rest: 60s
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Cable Shoulder Extension
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4x12 reps |
rest: 60s
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4x8 reps |
rest: 60s
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Barbell Squat
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5x8 reps |
rest: 60s
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Dumbbell Lunge
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3x8 reps |
rest: 0s
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Hanging Knee Raise Rotation
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 0s
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Cable Kneeling Crunch
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3x8 reps |
rest: 60s
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Cable Kneeling Crunch
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3x8 reps |
rest: 60s
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Hanging Knee Raise (Rotational)
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3x8 reps |
rest: 60s
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Dumbbell Incline Hammer Curl
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4x15 reps |
rest: 0s
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Cable Rope Overhead Tricep Extension
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3x8 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 60s
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Running
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1x0 reps |
rest: 60s
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Dumbbell Bench Press
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3x8 reps |
rest: 0s
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Weighted Pull-Up
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3x8 reps |
rest: 60s
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Elevated Push-Up
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5x8 reps |
rest: 0s
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Barbell Bent-Over Row
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5x8 reps |
rest: 60s
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Cable Rope Deltoid Row
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3x8 reps |
rest: 0s
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Weight Plate Rotation
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3x8 reps |
rest: 60s
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Barbell Decline Bench Press
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3x8 reps |
rest: 60s
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Barbell Military Press
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4x8 reps |
rest: 0s
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4x8 reps |
rest: 60s
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Machine Fly
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3x8 reps |
rest: 60s
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Pull-Up (Hammer Grip)
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3x8 reps |
rest: 60s
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Machine Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Cuban Press
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3x8 reps |
rest: 60s
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Barbell Shrug
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3x8 reps |
rest: 60s
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Dumbbell Seated Alternating Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x8 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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4x12 reps |
rest: 0s
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Barbell Curl (Close Grip)
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4x12 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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3x8 reps |
rest: 0s
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Barbell Preacher Curl
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3x12 reps |
rest: 60s
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Tricep Push-Up
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3x21 reps |
rest: 0s
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3x21 reps |
rest: 60s
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Barbell Squat
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5x20 reps |
rest: 120s
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Dumbbell Lunge
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3x20 reps |
rest: 0s
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Windshield Wipers
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3x20 reps |
rest: 60s
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4x12 reps |
rest: 0s
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Machine Leg Extension
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4x8 reps |
rest: 60s
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Hanging Leg Raise
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4x15 reps |
rest: 60s
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Kettlebell Single-Leg Deadlift
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3x8 reps |
rest: 60s
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