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Barbell Bench Press
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4x15,12,8,6 reps |
rest: 60s
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Barbell Incline Bench Press
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4x15,12,8,6 reps |
rest: 60s
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Dumbbell Fly
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4x15,12,8,6 reps |
rest: 60s
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Cable Cross-Over
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4x15,12,8,6 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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4x15.12.8.6 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x15,12,8,6 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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3x12,8,6 reps |
rest: 60s
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Barbell Deadlift
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4x15,12,8,6 reps |
rest: 60s
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Machine Lat Pulldown
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4x15.12.8.6 reps |
rest: 60s
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Cable Seated Row
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4x15,12,8,6 reps |
rest: 60s
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Chin-Up
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3x8 reps |
rest: 60s
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Preacher Curl Machine
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4x15.12.8.6 reps |
rest: 60s
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Barbell Curl
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4x15,12,8,6 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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4x15,12,8,6 reps |
rest: 60s
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Dumbbell Concentration Curl
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3x12,8,6 reps |
rest: 60s
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Barbell Squat
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4x15,12,8,6 reps |
rest: 90s
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Machine Leg Press
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4x15,12,8,6 reps |
rest: 60s
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Machine Leg Extension
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4x15,12,8,6 reps |
rest: 60s
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Machine Calf Press
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4x15,12,8,6 reps |
rest: 60s
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Cable Hip Abduction
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4x15,12,8,6 reps |
rest: 60s
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Barbell Shoulder Press
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3x15,12,8,6 reps |
rest: 60s
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Machine Shoulder Press
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4x15.12.8.6 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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4x15,12,8,6 reps |
rest: 60s
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Barbell Upright Row
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3x12,8,6 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x15,12,8 reps |
rest: 60s
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Machine Ab Crunch
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4x12 reps |
rest: 60s
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Cable Kneeling Crunch
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4x12 reps |
rest: 60s
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Frog Sit-Up
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3x12 reps |
rest: 60s
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Weight Plate Rotation
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3x12 reps |
rest: 60s
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Parallel Bar Leg Raise
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3x12 reps |
rest: 60s
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Decline Crunch
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3x12 reps |
rest: 60s
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