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Treadmill Running
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1x0 reps |
rest: 60s
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Machine Lateral Shoulder Raise
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3x10 reps |
rest: 60s
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Machine Shoulder Press
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Shoulder Press
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3x10 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Hammer Shoulder Press
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3x10 reps |
rest: 60s
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Dumbbell Shoulder Abduction
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3x10 reps |
rest: 60s
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Dumbbell Alternating Front Raise
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3x10 reps |
rest: 60s
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Machine Reverse Fly
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3x10 reps |
rest: 60s
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Barbell Upright Row
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3x10 reps |
rest: 60s
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Decline Crunch
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3x10 reps |
rest: 60s
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Parallel Bar Leg Raise
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3x10 reps |
rest: 60s
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Cable Side Bend
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3x10 reps |
rest: 30s
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Cable Upward Chop
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3x10 reps |
rest: 30s
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Treadmill Running
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1x0 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 60s
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Cable Rear Pulldown (Wide Grip)
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3x10 reps |
rest: 60s
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Cable Elevated Row
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3x10 reps |
rest: 60s
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Machine Lat Pulldown
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x10 reps |
rest: 60s
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Barbell Bent-Over Row (Reverse Grip)
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3x10 reps |
rest: 60s
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Back Hyperextension
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3x10 reps |
rest: 60s
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Dumbbell Supinated One-Arm Wrist Curl
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Wrist Curl (Pronated)
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3x10 reps |
rest: 60s
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Dumbbell Seated One-Arm Wrist Curl
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3x10 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 60s
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Cable Bicep Curl (Close Grip)
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3x10 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x10 reps |
rest: 60s
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Barbell Curl (Close Grip)
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Preacher Curl
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3x10 reps |
rest: 60s
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EZ Bar Preacher Curl (Close Grip)
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3x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x10 reps |
rest: 60s
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Dumbbell Seated One-Arm Supported Tricep Extension
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3x10 reps |
rest: 60s
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Dumbbell Incline Tricep Extension
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3x10 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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3x10 reps |
rest: 60s
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Decline Crunch
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3x10 reps |
rest: 60s
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Parallel Bar Leg Raise
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3x10 reps |
rest: 60s
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Cable Side Bend
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3x10 reps |
rest: 30s
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Cable Upward Chop
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3x10 reps |
rest: 30s
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Treadmill Running
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1x0 reps |
rest: 60s
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Machine Leg Extension
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3x10 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x10 reps |
rest: 60s
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Machine Leg Press (Wide Stance)
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3x10 reps |
rest: 60s
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Machine Leg Press (Narrow Stance)
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3x10 reps |
rest: 60s
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Smith Machine Squat
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3x10 reps |
rest: 60s
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Machine Seated Calf Raise
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3x10 reps |
rest: 60s
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Dumbbell Supinated One-Arm Wrist Curl
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Wrist Curl (Pronated)
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3x10 reps |
rest: 60s
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Dumbbell Seated One-Arm Wrist Curl
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3x10 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 60s
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Leverage Incline Chest Press
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3x10 reps |
rest: 60s
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Leverage Decline Chest Press
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3x10 reps |
rest: 60s
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Barbell Incline Bench Press
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3x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 60s
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Dumbbell Incline Fly
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3x10 reps |
rest: 60s
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Barbell Bench Press
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3x10 reps |
rest: 60s
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Dumbbell Bench Press
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3x10 reps |
rest: 60s
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Dumbbell Fly
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3x10 reps |
rest: 60s
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Machine Fly
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3x10 reps |
rest: 60s
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Decline Crunch
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3x10 reps |
rest: 60s
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Parallel Bar Leg Raise
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3x10 reps |
rest: 60s
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Cable Side Bend
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3x10 reps |
rest: 30s
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Cable Upward Chop
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3x10 reps |
rest: 30s
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