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Barbell Squat
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4x10 reps |
rest: 60s
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Hack Squat
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4x10 reps |
rest: 60s
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Machine Leg Press (Narrow Stance)
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4x10 reps |
rest: 60s
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Machine Leg Extension
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4x10 reps |
rest: 60s
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Dumbbell Step-Up
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4x10 reps |
rest: 60s
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Barbell Bulgarian Split Squat
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4x10 reps |
rest: 60s
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Machine Calf Raise
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4x10 reps |
rest: 60s
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Machine Calf Press
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4x10 reps |
rest: 60s
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Barbell Bench Press
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4x10 reps |
rest: 50s
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Dumbbell Incline Bench Press
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4x10 reps |
rest: 50s
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Dumbbell Fly
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4x10 reps |
rest: 50s
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Push-Up (Close Hand)
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4x10 reps |
rest: 50s
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Dumbbell Decline Press (Stability Ball)
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4x10 reps |
rest: 50s
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Dumbbell Bicep Curl
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4x10 reps |
rest: 50s
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Dumbbell Incline Spider Curl
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4x10 reps |
rest: 50s
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Cable Bicep Curl
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4x10 reps |
rest: 50s
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EZ Bar Curl (Reverse Grip)
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4x10 reps |
rest: 50s
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Dumbbell Bicep Curl (Reverse Grip)
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4x10 reps |
rest: 50s
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Dumbbell Seated Wrist Curl
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4x10 reps |
rest: 50s
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Barbell Squat
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4x10 reps |
rest: 120s
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Hack Squat
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4x10 reps |
rest: 120s
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Barbell Romanian Deadlift
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4x10 reps |
rest: 120s
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Kettlebell Single-Leg Deadlift
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4x10 reps |
rest: 50s
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Barbell Hip Thrust
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4x10 reps |
rest: 120s
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Dumbbell Reverse Lunge
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4x10 reps |
rest: 50s
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Machine Hip Abduction
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4x10 reps |
rest: 50s
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Machine Hip Adduction
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4x10 reps |
rest: 50s
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Machine Seated Leg Curl
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4x10 reps |
rest: 50s
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Dumbbell Seated Arnold Press
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4x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x10 reps |
rest: 60s
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Dumbbell Reverse Fly
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4x10 reps |
rest: 60s
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Machine Shoulder Press
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4x10 reps |
rest: 60s
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Cable Rope Face Pull
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4x10 reps |
rest: 60s
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Cable V Bar Pulldown
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4x10 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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3x8 reps |
rest: 60s
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Machine Seated Row
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4x10 reps |
rest: 60s
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Machine Assisted Pull-Up
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4x8 reps |
rest: 60s
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Indoor Cycling
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1x8 reps • 620s |
rest: 0s
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Barbell Hip Thrust
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3x12 reps |
rest: 60s
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Barbell Romanian Deadlift
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3x12 reps |
rest: 60s
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Dumbbell Reverse Lunge
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3x12 reps |
rest: 60s
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Cable Pull Through
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3x12 reps |
rest: 60s
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Kettlebell Sumo High Pull
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3x12 reps |
rest: 60s
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Cable Leg Kickback
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3x12 reps |
rest: 60s
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Cable Hip Abduction
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3x12 reps |
rest: 60s
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Machine Hip Abduction
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3x12 reps |
rest: 60s
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Stability Ball Hamstring Curl to Bridge
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3x12 reps |
rest: 60s
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EZ Bar Tricep Extension
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x10 reps |
rest: 60s
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Machine Dip
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4x10 reps |
rest: 60s
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Machine Assisted Dip
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4x10 reps |
rest: 60s
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Cable Shoulder Extension
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4x10 reps |
rest: 60s
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Hanging Leg Raise
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3x8 reps |
rest: 60s
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Stability Ball Pull-In
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3x16 reps • 25s |
rest: 60s
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Stability Ball Dumbbell Sit-Up
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3x8 reps |
rest: 60s
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Stability Ball Roman Twist
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3x8 reps |
rest: 60s
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Indoor Cycling
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1x8 reps • 620s |
rest: 0s
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