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4x10,10,8,8 reps |
rest: 90s
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Dumbbell Step-Up
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4x8 reps |
rest: 90s
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Dumbbell Reverse Lunge
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4x8 reps |
rest: 90s
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Dumbbell Stiff-Leg Deadlift
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4x10,10,8,8 reps |
rest: 90s
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3x15 reps |
rest: 60s
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Dumbbell Calf Raise
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4x15 reps |
rest: 0s
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Bodyweight Calf Raise
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4x15 reps |
rest: 60s
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4x12 reps |
rest: 30s
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4x12 reps |
rest: 30s
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Dumbbell Seated Shoulder Press
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4x8 reps |
rest: 90s
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Dumbbell Seated Arnold Press
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4x5 reps |
rest: 0s
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Dumbbell Seated Alternating Shoulder Press
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4x5 reps |
rest: 90s
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Dumbbell Lateral Raise
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12x12,8,5 reps |
rest: 10s
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Dumbbell Seated Side Lateral Raise
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4x8 reps |
rest: 0s
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Dumbbell Seated One-Arm Front Raise
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4x8 reps |
rest: 90s
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4x8 reps |
rest: 0s
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Dumbbell Bent-Over Raise
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4x8 reps |
rest: 0s
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4x8 reps |
rest: 90s
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Dumbbell Deadlift
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3x8 reps |
rest: 60s
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Dumbbell Bent-Over Row
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4x10 reps |
rest: 60s
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Dumbbell Incline Row (Reverse Grip)
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4x12 reps |
rest: 30s
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Dumbbell Incline Curl
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4x12 reps |
rest: 60s
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Dumbbell Concentration Curl
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4x8 reps |
rest: 60s
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Dumbbell Reverse Wrist Curl
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4x15 reps |
rest: 30s
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Dumbbell Seated Wrist Curl (Palms Down)
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4x15 reps |
rest: 30s
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Dumbbell Fly
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4x8 reps |
rest: 60s
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Push-Up
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4x10 reps |
rest: 45s
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Dumbbell Pullover
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4x12 reps |
rest: 60s
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Bench Dip
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4x12 reps |
rest: 60s
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Dumbbell Tricep Extension
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4x10 reps |
rest: 45s
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Dumbbell Shoulder Shrug
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4x10 reps |
rest: 30s
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4x12 reps |
rest: 60s
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4x12 reps |
rest: 60s
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4x12 reps |
rest: 60s
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4x12 reps |
rest: 60s
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Bodyweight Calf Raise
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4x12 reps |
rest: 60s
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Plank
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4x12 reps |
rest: 60s
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Oblique Crunch
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4x12 reps |
rest: 60s
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Crunch
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4x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 90s
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3x8 reps |
rest: 90s
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Dumbbell Bench Press
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3x8 reps |
rest: 90s
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Dumbbell Decline Bench Press
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3x8 reps |
rest: 90s
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Dumbbell Press (Close Grip)
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4x8 reps |
rest: 0s
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Dumbbell Fly
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4x8 reps |
rest: 0s
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4x8 reps |
rest: 90s
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9x12,8,5. reps |
rest: 10s
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4x8 reps |
rest: 60s
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Dumbbell Bent-Over Row
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4x10,10,8,8 reps |
rest: 90s
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4x10,10,8,8 reps |
rest: 90s
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Dumbbell One-Arm Rear Row (Prone)
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4x10,10,8,8 reps |
rest: 90s
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12x12,8,5 reps |
rest: 10s
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Dumbbell Incline Hammer Curl (Prone)
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4x8 reps |
rest: 0s
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Dumbbell Spider Curl
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4x8 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x10 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x10 reps |
rest: 60s
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Dumbbell Hammer Curl (Cross Body)
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3x10 reps |
rest: 60s
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