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PPL
Barbell Bench Press
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5x10 reps |
rest: 90s
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Dumbbell Incline Bench Press
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4x10 reps |
rest: 90s
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Dumbbell Incline Fly
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3x10 reps |
rest: 90s
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Cable Cross-Over
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4x12 reps |
rest: 75s
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Barbell Military Press
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4x10 reps |
rest: 90s
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Dumbbell Lateral Raise
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4x12 reps |
rest: 90s
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Barbell Front Raise
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3x10 reps |
rest: 90s
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Weighted Tricep Dip
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3x8 reps |
rest: 75s
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Cable Shoulder Extension
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4x10 reps |
rest: 75s
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Cable Tricep Pushdown (Rope)
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4x10 reps |
rest: 90s
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Barbell Bent-Over Row (Reverse Grip)
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5x10 reps |
rest: 90s
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Cable Lat Pulldown (Wide Grip)
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4x10 reps |
rest: 75s
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Cable Seated Row
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4x12 reps |
rest: 60s
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Pull-Up
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3x8 reps |
rest: 60s
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Cable Rope Face Pull
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4x15 reps |
rest: 75s
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Dumbbell Bicep Curl
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3x8 reps |
rest: 75s
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Barbell Curl
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3x8 reps |
rest: 75s
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Dumbbell Hammer Curl
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3x8 reps |
rest: 60s
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Barbell Squat
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5x8 reps |
rest: 60s
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Barbell Deadlift
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4x10 reps |
rest: 60s
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Barbell Lunge
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4x10 reps |
rest: 60s
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Machine Leg Extension
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4x10 reps |
rest: 60s
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Machine Seated Leg Curl
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4x10 reps |
rest: 60s
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Dumbbell Calf Raise
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4x15 reps |
rest: 60s
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Barbell Bench Press
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5x12 reps |
rest: 60s
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Leverage Decline Chest Press
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4x12 reps |
rest: 60s
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Cable Cross-Over
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4x12 reps |
rest: 60s
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Barbell Military Press
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5x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x12 reps |
rest: 60s
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Barbell Front Raise
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4x10 reps |
rest: 60s
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Cable Shoulder Extension
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4x12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Barbell Skull Crusher (Reverse Grip)
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3x8 reps |
rest: 60s
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Pull-Up
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5x6 reps |
rest: 60s
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Barbell Bent-Over Row
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3x10 reps |
rest: 90s
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Barbell Bent-Over Row (Reverse Grip)
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3x10 reps |
rest: 90s
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Cable Lat Pulldown (Wide Grip)
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5x12 reps |
rest: 60s
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Machine Lat Pulldown (Reverse Grip)
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3x10 reps |
rest: 90s
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Back Hyperextension
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3x10 reps |
rest: 60s
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EZ Bar Curl
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4x10 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x8 reps |
rest: 75s
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Dumbbell Hammer Curl
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4x10 reps |
rest: 60s
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Cable Rope Hammer Curl
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3x8 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 60s
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Barbell Bulgarian Split Squat
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4x8 reps |
rest: 60s
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Barbell Hip Thrust
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4x8 reps |
rest: 60s
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Barbell Deadlift
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5x8 reps |
rest: 90s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Machine Seated Leg Curl
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3x8 reps |
rest: 60s
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Dumbbell Calf Raise
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4x8 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x8 reps |
rest: 75s
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Barbell Curl
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3x8 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x8 reps |
rest: 60s
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Dip
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3x8 reps |
rest: 60s
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Barbell Skull Crusher (Reverse Grip)
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 75s
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