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Barbell Bench Press
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3x6 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x6 reps |
rest: 60s
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Dumbbell Decline Press
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3x6 reps |
rest: 60s
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Dip
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3x6 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x6 reps |
rest: 60s
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Cable Kneeling Crunch
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3x6 reps |
rest: 60s
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Bench Hip Thrust
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3x6 reps |
rest: 60s
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Barbell Shoulder Press
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3x6 reps |
rest: 60s
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Dumbbell One-Arm Shoulder Press
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3x6 reps |
rest: 60s
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Dumbbell Upright Row
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3x6 reps |
rest: 60s
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Dumbbell Squat
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3x6 reps |
rest: 60s
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Barbell Deadlift
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3x6 reps |
rest: 60s
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Dumbbell Walking Lunge
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3x6 reps |
rest: 60s
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Barbell Standing Calf Raise
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3x6 reps |
rest: 60s
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Dumbbell Seated Calf Raise
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3x6 reps |
rest: 60s
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Barbell Bent-Over Row
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3x6 reps |
rest: 60s
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Dumbbell Bent-Over Row
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3x6 reps |
rest: 60s
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Cable Seated Row to Neck
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3x6 reps |
rest: 60s
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Barbell Shrug
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3x6 reps |
rest: 60s
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Barbell Curl
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3x6 reps |
rest: 60s
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EZ Bar Preacher Curl (Reverse Grip)
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3x6 reps |
rest: 60s
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Barbell Reverse Curl
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3x6 reps |
rest: 60s
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Barbell Kneeling Wrist Curl (Palms Up)
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3x6 reps |
rest: 60s
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Dumbbell Incline Fly
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3x16 reps |
rest: 60s
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Dumbbell Fly
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3x16 reps |
rest: 60s
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Cable Straight Arm Crossover
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3x16 reps |
rest: 60s
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Cable Tricep Pushdown (V-Bar)
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3x16 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x16 reps |
rest: 60s
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Cable Lying Tricep Extension
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3x16 reps |
rest: 60s
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Rotational Crunch
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3x16 reps |
rest: 60s
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Cable Oblique Crunch
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3x16 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x16 reps |
rest: 60s
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Barbell Front Raise
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3x16 reps |
rest: 60s
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Dumbbell One-Arm Lateral Raise (Prone)
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3x16 reps |
rest: 60s
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Machine Leg Extension
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3x16 reps |
rest: 60s
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Machine Seated Leg Curl
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3x16 reps |
rest: 60s
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Machine Seated Calf Raise
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3x16 reps |
rest: 60s
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Donkey Calf Raise
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3x16 reps |
rest: 60s
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Cable Grip Lat Pulldown (Narrow Grip)
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3x16 reps |
rest: 60s
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Machine Lat Pulldown (Reverse Grip)
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3x16 reps |
rest: 60s
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Cable Shoulder Extension
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3x16 reps |
rest: 60s
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Barbell Behind the Back Shrug
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3x16 reps |
rest: 60s
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Dumbbell Incline Curl
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3x16 reps |
rest: 60s
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Cable Bicep Curl (Supine Close Grip)
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3x16 reps |
rest: 60s
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Cable Standing Curl
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3x16 reps |
rest: 60s
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Dumbbell One-Arm Wrist Curl (Pronated)
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3x16 reps |
rest: 60s
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