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Rowing
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1x10 reps |
rest: 3s
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Push-Up (Close Hand)
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4x10 reps |
rest: 60s
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Smith Machine Incline Bench Press
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4x12 reps |
rest: 60s
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Dumbbell Pullover
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4x12 reps |
rest: 60s
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Barbell Bench Press
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4x12 reps |
rest: 60s
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Dumbbell Incline Bench Press (Hammer Grip)
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4x10 reps |
rest: 60s
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Cable Mid Chest Crossover
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4x10 reps |
rest: 60s
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Barbell Decline Bench Press (Wide Grip)
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4x10 reps |
rest: 60s
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Dumbbell Incline Fly With A Twist
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4x10 reps |
rest: 60s
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Machine Ab Crunch
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4x20 reps |
rest: 60s
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Cable Side Bend
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4x10 reps |
rest: 60s
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Weighted Hanging Knee Raise
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4x10 reps |
rest: 60s
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Elliptical Training
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1x10 reps |
rest: 3s
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Smith Machine Deadlift
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4x12 reps |
rest: 60s
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Barbell Bent-Over Row (Reverse Grip)
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4x12 reps |
rest: 60s
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Dual Cable Triceps Extension
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4x12 reps |
rest: 60s
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Pull-Up (Hammer Grip)
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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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Cable Rear Pulldown (Wide Grip)
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4x12 reps |
rest: 60s
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Dumbbell One-Arm Row
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4x12 reps |
rest: 60s
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Back Hyperextension
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4x12 reps |
rest: 60s
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Barbell Ab Rollout (Kneeling)
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4x10 reps |
rest: 60s
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Dumbbell Side Bend
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4x10 reps |
rest: 60s
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Weight Plate Rotation
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4x10 reps |
rest: 60s
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Stationary Bike
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1x10 reps |
rest: 3s
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Dumbbell Lunge
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4x12 reps |
rest: 60s
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Machine Leg Extension
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4x12 reps |
rest: 60s
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Barbell Squat
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4x12 reps |
rest: 60s
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Machine Kneeling Leg Curl
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4x12 reps |
rest: 60s
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Machine Leg Press
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4x12 reps |
rest: 60s
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Calf Press On Leg Press
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4x12 reps |
rest: 60s
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Dumbbell Alternating Press (Palms In)
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4x12 reps |
rest: 60s
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Barbell Overhead Front Raise
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4x12 reps |
rest: 60s
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Dumbbell Seated Arnold 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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Barbell Rear Press
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4x12 reps |
rest: 60s
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Stability Ball Crunch
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4x30 reps |
rest: 60s
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Stability Ball Pull-In
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4x20 reps |
rest: 60s
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Stability Ball Hand and Foot Exchange
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4x10 reps |
rest: 60s
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Rowing
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1x10 reps |
rest: 3s
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Dumbbell Incline Curl
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4x12 reps |
rest: 60s
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Cable Dual Overhead Curl
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4x12 reps |
rest: 60s
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Dumbbell Hammer Curl (Cross Body)
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4x12 reps |
rest: 60s
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Barbell Bicep Curl (Wide Grip)
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4x12 reps |
rest: 60s
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Dumbbell Concentration Curl
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4x12 reps |
rest: 60s
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Dumbbell Incline Hammer Curl (Prone)
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4x12 reps |
rest: 60s
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Barbell Wrist Curl (Palms Up)
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4x15 reps |
rest: 60s
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Dumbbell Wrist Curl (Neutral Grip)
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4x15 reps |
rest: 60s
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Barbell Kneeling Wrist Curl (Palms Down)
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4x12 reps |
rest: 60s
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Dumbbell Zottman Curl
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4x12 reps |
rest: 60s
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Barbell Ab Rollout (Kneeling)
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4x10 reps |
rest: 60s
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Weighted Hanging Knee Raise
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4x10 reps |
rest: 60s
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Hanging Pike
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4x10 reps |
rest: 60s
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Rowing
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1x10 reps |
rest: 3s
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Dip
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4x15 reps |
rest: 60s
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Dumbbell Alternating Tricep Kickback
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4x10 reps |
rest: 60s
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Weighted Bench Dip
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4x10 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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4x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x10 reps |
rest: 60s
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Machine Tricep Extension
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4x10 reps |
rest: 60s
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4x8 reps |
rest: 60s
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Barbell Behind the Back Shrug
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4x15 reps |
rest: 60s
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Cable Upright Row (Supine)
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4x15 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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4x10 reps |
rest: 60s
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Rotational Crunch
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4x10 reps |
rest: 60s
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Machine Ab Crunch
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4x20 reps |
rest: 60s
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Air Bike
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4x15 reps |
rest: 60s
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