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Cable External Rotation
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4x12 reps |
rest: 60s
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Cable Internal Rotation
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4x12 reps |
rest: 60s
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Dumbbell External Rotation
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4x12 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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Machine Reverse Fly
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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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Barbell Military Press (Seated)
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4x15 reps |
rest: 60s
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Parallel Bar Hip Raise
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4x15 reps |
rest: 60s
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Alternating Heel Touch
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4x15 reps |
rest: 60s
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Machine Ab Crunch
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4x15 reps |
rest: 60s
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Barbell Deadlift
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4x15 reps |
rest: 60s
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Barbell Bent-Over Row
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4x15 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x15 reps |
rest: 60s
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Cable Seated Row
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4x15 reps |
rest: 60s
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Dumbbell One-Arm Row
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4x15 reps |
rest: 60s
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Cable V Bar Pulldown
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4x15 reps |
rest: 60s
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Cable Shoulder Extension
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4x15 reps |
rest: 60s
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Cable Shoulder Extension
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4x15 reps |
rest: 60s
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Dumbbell Seated Tricep Press
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4x15 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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4x15 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x15 reps |
rest: 60s
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Calf Press On Leg Press
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4x15 reps |
rest: 60s
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Dumbbell Bench Press
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4x15 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x15 reps |
rest: 60s
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Dumbbell Incline Fly
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4x15 reps |
rest: 60s
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Cable Cross-Over
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4x15 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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4x15 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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4x15 reps |
rest: 60s
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Dumbbell Incline Curl
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4x15 reps |
rest: 60s
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Barbell Preacher Curl
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4x15 reps |
rest: 60s
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Barbell Squat
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4x15 reps |
rest: 60s
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Machine Leg Extension
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4x15 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x15 reps |
rest: 60s
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Dumbbell Step-Up
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4x15 reps |
rest: 60s
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Bodyweight Step-Up
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4x15 reps |
rest: 60s
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3x8 reps |
rest: 60s
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