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Dumbbell Alternating Hammer Curl
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4x12 reps |
rest: 60s
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Dumbbell Bench Press
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4x12 reps |
rest: 60s
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Dumbbell Wrist Curl (Palms Up)
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4x12 reps |
rest: 60s
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Dumbbell Incline Curl
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4x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x12 reps |
rest: 60s
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EZ Bar Curl
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4x12 reps |
rest: 60s
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Barbell Decline Bench Press
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4x12 reps |
rest: 60s
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EZ Bar Preacher Curl (Close Grip)
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4x12 reps |
rest: 60s
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Barbell Incline Bench Press
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4x12 reps |
rest: 60s
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Machine Fly
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4x12 reps |
rest: 60s
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Barbell Bench Press
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4x12 reps |
rest: 60s
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Chin-Up
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1x12 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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8x12 reps |
rest: 60s
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Dumbbell One-Arm Row
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8x12 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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4x12 reps |
rest: 60s
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Dumbbell Tricep Extension
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4x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x12 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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4x12 reps |
rest: 60s
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Dumbbell Alternating Front Raise
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4x12 reps |
rest: 60s
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Cable Shoulder Extension
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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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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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Back Hyperextension
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4x12 reps |
rest: 60s
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Crunch
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4x50 reps |
rest: 60s
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Oblique Crunch
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8x20 reps |
rest: 60s
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Air Bike
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4x40 reps |
rest: 60s
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Weight Plate Russian Twist
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4x40 reps |
rest: 60s
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Leg Raise
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4x20 reps |
rest: 60s
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Cable Kneeling Crunch
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4x12 reps |
rest: 60s
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Decline Crunch
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4x12 reps |
rest: 60s
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Dumbbell Side Bend
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4x25 reps |
rest: 60s
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Parallel Bar Leg Raise
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4x20 reps |
rest: 60s
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Machine Ab Crunch
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4x12 reps |
rest: 60s
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Machine Leg Extension
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4x12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x12 reps |
rest: 60s
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Machine Seated Calf Raise
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4x12 reps |
rest: 60s
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Barbell Squat
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4x12 reps |
rest: 60s
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Barbell Hip Thrust
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4x12 reps |
rest: 60s
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Machine Hip Abduction
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4x12 reps |
rest: 60s
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Machine Leg Press
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4x12 reps |
rest: 60s
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