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Barbell Decline Bench Press
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3x6 reps |
rest: 115s
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Barbell Squat
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Shoulder Press
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3x. reps |
rest: 20s
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Dumbbell Fly
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3x15 reps |
rest: 40s
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Dumbbell Lunge
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3x12 reps |
rest: 55s
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Dumbbell One-Arm Tricep Extension
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3x. reps |
rest: 10s
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Barbell Squat
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3x10 reps |
rest: 60s
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Barbell Military Press
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3x8 reps |
rest: 85s
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Dumbbell One-Arm Bench Press
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3x. reps |
rest: 20s
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Machine Leg Extension
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3x15 reps |
rest: 40s
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Barbell Upright Row
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3x12 reps |
rest: 55s
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Barbell Bench Press (Close Grip)
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1x12 reps |
rest: 60s
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Barbell Military Press
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3x6 reps |
rest: 115s
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Barbell Decline Bench Press
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3x8 reps |
rest: 85s
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Barbell Single-Leg Squat
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3x. reps |
rest: 20s
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Dumbbell One-Arm Lateral Raise
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3x15 reps |
rest: 40s
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Dumbbell Bench Press
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3x12 reps |
rest: 55s
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Bench Dip
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3x. reps |
rest: 30s
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Pull-Up
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1x60 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x10 reps |
rest: 45s
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Dumbbell Concentration Curl
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3x. reps |
rest: 15s
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Machine Kneeling Leg Curl
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3x. reps |
rest: 15s
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Barbell Upright Row
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3x12 reps |
rest: 5s
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Dumbbell Bent-Over Raise
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3x15 reps |
rest: 50s
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Barbell Standing Calf Raise
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3x. reps |
rest: 40s
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Barbell Curl
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2x10 reps |
rest: 50s
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Pull-Up
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1x50 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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3x10 reps |
rest: 55s
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Dumbbell One-Arm Row
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3x10 reps |
rest: 45s
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Machine Kneeling Leg Curl
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1x12 reps |
rest: 60s
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Dumbbell Incline Curl
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3x15 reps |
rest: 45s
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Push-Up
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3x. reps |
rest: 30s
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Barbell Standing Calf Raise
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4x. reps |
rest: 40s
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Barbell Deadlift
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3x6 reps |
rest: 90s
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Pull-Up
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1x40 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x12 reps |
rest: 5s
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Machine Kneeling Leg Curl
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3x12 reps |
rest: 50s
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Dumbbell Bent-Over Raise
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3x12 reps |
rest: 60s
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Barbell Lunge
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3x12 reps |
rest: 55s
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Barbell Standing Calf Raise
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5x. reps |
rest: 40s
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Crunch
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4x30 reps |
rest: 20s
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Rotational Crunch
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4x25 reps |
rest: 20s
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Plank
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4x10 reps |
rest: 5s
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Barbell Ab Rollout (Kneeling)
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4x12 reps |
rest: 60s
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Leg Raise
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4x20 reps |
rest: 20s
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Leg Pull-In
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4x20 reps |
rest: 30s
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Plank
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4x10 reps |
rest: 60s
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Barbell Ab Rollout (Kneeling)
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4x12 reps |
rest: 60s
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Barbell Reverse Curl
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1x15 reps |
rest: 60s
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Dumbbell Wrist Curl (Palms Down)
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2x15 reps |
rest: 5s
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Dumbbell Wrist Curl (Palms Up)
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2x15 reps |
rest: 30s
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