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Barbell Bench Press
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5x12 reps |
rest: 60s
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Dumbbell Fly
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4x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x10 reps |
rest: 60s
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Barbell Incline Bench Press (Close Grip)
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4x12 reps |
rest: 60s
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Dumbbell Decline Fly
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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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Barbell Incline Bench Row
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4x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x12 reps |
rest: 60s
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Dumbbell One-Arm Row
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4x10 reps |
rest: 60s
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Barbell Shrug
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4x12 reps |
rest: 60s
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Pull-Up
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3x1 reps |
rest: 60s
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Barbell Shoulder Press
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4x10 reps |
rest: 60s
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Dumbbell Bent-Over Reverse Fly
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4x15 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x12 reps |
rest: 60s
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Dumbbell Front Raise
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4x12 reps |
rest: 60s
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EZ Bar Curl
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4x8 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x8 reps |
rest: 60s
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Cable Rope Hammer Curl
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4x1 reps |
rest: 60s
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EZ Bar Tricep Extension
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4x10 reps |
rest: 60s
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Dumbbell Bicep Curl
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4x10 reps |
rest: 60s
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Dumbbell One-Arm Tricep Extension
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3x10 reps |
rest: 60s
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Barbell Squat
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5x10 reps |
rest: 60s
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Machine Leg Press
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4x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x10 reps |
rest: 60s
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Machine Leg Extension
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4x12 reps |
rest: 60s
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Calf Press On Leg Press
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4x15 reps |
rest: 60s
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Barbell Romanian Deadlift
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4x10 reps |
rest: 60s
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Barbell Bulgarian Split Squat
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4x10 reps |
rest: 60s
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