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Barbell Bench Press
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3x10 reps |
rest: 45s
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Dumbbell Fly
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3x12 reps |
rest: 45s
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Barbell Decline Bench Press
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3x10 reps |
rest: 45s
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Barbell Incline Bench Press
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3x12 reps |
rest: 45s
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Treadmill Running
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1x12 reps • 1200s |
rest: 45s
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Barbell Bent-Over Row
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3x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 60s
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3x10 reps |
rest: 60s
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Cable Rope Seated Row
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3x10 reps |
rest: 60s
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T Bar Row
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3x10 reps |
rest: 60s
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Treadmill Running
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1x12 reps • 1200s |
rest: 45s
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Dumbbell Hammer Curl
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3x10 reps |
rest: 45s
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Cable Tricep Pushdown (Rope)
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3x10 reps |
rest: 45s
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Dumbbell Alternating Bicep Curl
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3x10 reps |
rest: 45s
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EZ Bar Tricep Extension
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3x10 reps |
rest: 45s
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EZ Bar Curl
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3x10 reps |
rest: 45s
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Dumbbell Incline Curl
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3x10 reps |
rest: 45s
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Treadmill Running
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1x12 reps • 1200s |
rest: 45s
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Barbell Military Press
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3x10 reps |
rest: 45s
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Cable Rope Face Pull
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3x10 reps |
rest: 45s
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Dumbbell Alternating Front Raise
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3x10 reps |
rest: 45s
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Dumbbell Seated Front Raise
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3x10 reps |
rest: 45s
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Dumbbell Reverse Fly
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3x10 reps |
rest: 45s
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Treadmill Running
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1x12 reps • 1200s |
rest: 45s
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Barbell Squat
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3x10 reps |
rest: 45s
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Barbell Bulgarian Split Squat
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3x10 reps |
rest: 45s
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Machine Leg Extension
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3x10 reps |
rest: 45s
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Machine Leg Press
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3x10 reps |
rest: 45s
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Machine Leg Curl (Prone)
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3x10 reps |
rest: 45s
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Treadmill Running
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1x12 reps • 1200s |
rest: 45s
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Treadmill Running
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1x12 reps • 1800s |
rest: 45s
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Bench Weighted Decline Crunch
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3x10 reps |
rest: 45s
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Decline Bench Weighted Twist
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3x10 reps |
rest: 45s
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Hanging Knee Raise
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3x10 reps |
rest: 45s
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Treadmill Running
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1x10 reps • 1200s |
rest: 45s
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