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Barbell Curl
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4x8 reps |
rest: 60s
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Dumbbell Alternating Incline Curl
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4x12 reps |
rest: 60s
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Dumbbell Reverse Bicep Curl
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3x8 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x8 reps |
rest: 60s
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Dumbbell Concentration Curl
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4x10 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x8 reps |
rest: 60s
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EZ Bar Tricep Extension (Close Grip)
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4x12 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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4x12 reps |
rest: 60s
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Dumbbell One-Arm Tricep Extension
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3x12 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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3x15 reps |
rest: 60s
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Smith Machine Bent-Over Row
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4x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x12 reps |
rest: 60s
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Cable Seated Row
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4x12 reps |
rest: 60s
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Dumbbell Incline Bench Row
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x10 reps |
rest: 60s
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Prisoner Squat
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3x12 reps |
rest: 30s
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Single-Leg Calf Raise
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3x12 reps |
rest: 30s
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Dumbbell Seated Arnold Press
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4x12 reps |
rest: 60s
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Smith Machine Upright Row
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4x10 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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4x10 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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3x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 60s
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Dumbbell Lateral Raise (Prone)
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3x12 reps |
rest: 60s
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Oblique Crunch
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3x12 reps |
rest: 30s
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