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Get Big and That
Push-Up
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3x25 reps |
rest: 60s
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Barbell Incline Bench Press
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4x12 reps |
rest: 45s
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Dumbbell Incline Bench Press
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4x12 reps |
rest: 45s
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Leverage Chest Press
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5x5 reps |
rest: 60s
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Dumbbell Fly
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4x12 reps |
rest: 45s
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Barbell Decline Bench Press
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4x10 reps |
rest: 60s
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Cable Lower Chest Raise
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4x10 reps |
rest: 60s
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Dip
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4x10 reps |
rest: 60s
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Cable Shoulder Extension
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3x12 reps |
rest: 45s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 45s
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Cable Tricep Pushdown (V-Bar)
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3x12 reps |
rest: 45s
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Machine Tricep Extension
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2x16 reps |
rest: 10s
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Pull-Up
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3x8 reps |
rest: 60s
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Kettlebell Goblet Squat
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4x12 reps |
rest: 60s
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Dumbbell Walking Lunge
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3x8 reps |
rest: 60s
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Machine Seated Calf 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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Hanging Leg Raise
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4x8 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Decline Crunch
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4x25 reps |
rest: 60s
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Dumbbell Side Bend
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3x8 reps |
rest: 60s
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Wrist Roller
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3x25 reps |
rest: 60s
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Barbell Deadlift
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5x10 reps |
rest: 60s
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Barbell Bent-Over Row
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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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Machine Reverse Lat Pulldown (Close Grip)
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4x12 reps |
rest: 60s
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Machine Seated Row
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4x12 reps |
rest: 60s
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Cable Reverse Fly
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4x12 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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4x12 reps |
rest: 60s
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Cable Reverse Curl
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4x12 reps |
rest: 60s
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Dumbbell Hammer Curl
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4x12 reps |
rest: 60s
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Dumbbell Spider Curl
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4x12 reps |
rest: 60s
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Cable Bicep Curl
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1x32 reps |
rest: 60s
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Push-Up
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3x25 reps |
rest: 60s
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Barbell Military Press
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5x5 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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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 Reverse Fly
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4x12 reps |
rest: 60s
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Barbell Front Raise
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4x12 reps |
rest: 60s
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Smith Machine Shoulder Press
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5x10 reps |
rest: 60s
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Cable Deltoid Raise
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3x12 reps |
rest: 60s
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Cable Rope Face Pull
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3x16 reps |
rest: 60s
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Dip
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4x12 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x8 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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3x8 reps |
rest: 60s
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Bench Dip
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3x8 reps |
rest: 60s
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Barbell Deadlift
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5x5 reps |
rest: 60s
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Pull-Up
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3x8 reps |
rest: 60s
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Dumbbell Concentration Curl
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5x5 reps |
rest: 60s
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Barbell Reverse Curl
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4x12 reps |
rest: 60s
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Dumbbell Hammer Curl
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4x12 reps |
rest: 60s
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Dumbbell Spider Curl
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4x12 reps |
rest: 60s
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Barbell Preacher Curl
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4x12 reps |
rest: 60s
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Cable Reverse Fly
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3x16 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x12 reps |
rest: 60s
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Barbell Bent-Over Row
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5x5 reps |
rest: 60s
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Chin-Up
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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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Dumbbell Spider Curl
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3x8 reps |
rest: 60s
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Barbell Preacher Curl
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3x8 reps |
rest: 60s
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Dumbbell Concentration Curl
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3x8 reps |
rest: 60s
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Cable Bicep 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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Cable Rope Overhead Tricep Extension
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (V-Bar)
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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3x8 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x8 reps |
rest: 60s
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Push-Up
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3x8 reps |
rest: 60s
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