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Barbell Incline Bench Press
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7x12,10,4,1,6,6,6 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x6 reps |
rest: 60s
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Barbell Bench Press
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3x6 reps |
rest: 60s
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Weighted Tricep Dip
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3x6 reps |
rest: 60s
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Seated Calf Raise
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3x6 reps |
rest: 90s
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Standing Calf Raise
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3x6 reps |
rest: 90s
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Barbell Deadlift
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7x12,10,4,1,6,6,6 reps |
rest: 60s
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Barbell Bent-Over Row
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3x6 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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2x6 reps |
rest: 60s
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Close Grip Front Lat Pulldown
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3x6 reps |
rest: 60s
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Weighted Pull-Up
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3x6 reps |
rest: 60s
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Cable Crunch
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6x12 reps |
rest: 60s
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Hanging Leg Raise
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6x15 reps |
rest: 60s
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Air Bike
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6x30 reps |
rest: 60s
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Barbell Military Press
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7x12,10,4,1,6,6,6 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x6 reps |
rest: 60s
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Dumbbell Bent-Over Raise
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3x6 reps |
rest: 60s
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Donkey Calf Raise
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3x10 reps |
rest: 60s
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Machine Calf Press
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3x10 reps |
rest: 60s
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Barbell Incline Bench Press
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7x12 reps |
rest: 60s
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Barbell Close Grip Bench Press
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3x6 reps |
rest: 60s
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Barbell Curl
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7x12 reps |
rest: 60s
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Dumbbell Seated Triceps Press
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3x6 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x6 reps |
rest: 60s
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Cable Crunch
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6x12 reps |
rest: 60s
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Hanging Leg Raise
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6x15 reps |
rest: 60s
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Air Bike
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6x30 reps |
rest: 60s
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Barbell Squat
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7x12,10,4,1,6,6,6 reps |
rest: 60s
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Barbell Romanian Deadlift
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3x6 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 60s
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Dumbbell Bent-Over Raise
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3x6 reps |
rest: 60s
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Standing Calf Raise
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3x15 reps |
rest: 60s
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Seated Calf Raise
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3x15 reps |
rest: 60s
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Prone Leg Curl
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3x12 reps |
rest: 60s
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Machine Hip Abduction
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3x12 reps |
rest: 60s
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Machine Hip Adduction
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3x12 reps |
rest: 60s
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