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Rowing
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1x0 reps |
rest: 10s
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Walking
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1x0 reps |
rest: 75s
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Plank
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3x10 reps |
rest: 75s
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Barbell Deadlift
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3x10 reps |
rest: 75s
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Pull-Up
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3x10 reps |
rest: 75s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 75s
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Cable Seated Row
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3x10 reps |
rest: 75s
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Cable Kneeling Crunch
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3x10 reps |
rest: 75s
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Dumbbell Alternating Hammer Curl
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3x10 reps |
rest: 75s
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Cable Bicep Curl (Close Grip)
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3x10 reps |
rest: 75s
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Cable One-Arm High Curl
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3x10 reps |
rest: 75s
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Air Bike
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3x10 reps |
rest: 75s
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Dumbbell Side Bend
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3x10 reps |
rest: 75s
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Elliptical Training
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1x0 reps |
rest: 75s
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Walking
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1x0 reps |
rest: 75s
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Plank
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3x10 reps |
rest: 75s
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Barbell Incline Bench Press
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3x10 reps |
rest: 75s
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Dumbbell Bench Press
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3x10 reps |
rest: 75s
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Barbell Decline Bench Press
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3x10 reps |
rest: 75s
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Cable Lower Chest Raise
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3x10 reps |
rest: 75s
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Cable Kneeling Crunch
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3x10 reps |
rest: 75s
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Barbell Tricep Extension (Supine)
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3x10 reps |
rest: 75s
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Cable Shoulder Extension
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3x10 reps |
rest: 75s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x10 reps |
rest: 75s
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Air Bike
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3x10 reps |
rest: 75s
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Dumbbell Side Bend
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3x10 reps |
rest: 75s
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Walking
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1x0 reps |
rest: 10s
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Plank
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3x10 reps |
rest: 75s
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Parallel Bar Hip Raise
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3x10 reps |
rest: 75s
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Barbell Standing Calf Raise
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3x10 reps |
rest: 75s
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Barbell Squat
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3x10 reps |
rest: 75s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 75s
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Barbell Deadlift
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3x10 reps |
rest: 75s
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Cable Elevated Row
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3x10 reps |
rest: 75s
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Barbell Decline Bench Press
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3x10 reps |
rest: 75s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 75s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 75s
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Cable Kneeling Crunch
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3x10 reps |
rest: 75s
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Cable Rope Face Pull
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3x10 reps |
rest: 75s
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Cable Bicep Curl (Close Grip)
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3x10 reps |
rest: 75s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x10 reps |
rest: 75s
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Walking
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1x0 reps |
rest: 10s
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Plank
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3x10 reps |
rest: 75s
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Barbell Squat
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3x10 reps |
rest: 75s
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Dumbbell Lunge
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3x10 reps |
rest: 75s
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Barbell Kneeling Squat
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3x10 reps |
rest: 75s
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Barbell Standing Calf Raise
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3x10 reps |
rest: 75s
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Dumbbell Seated Arnold Press
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3x10 reps |
rest: 75s
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Dumbbell Reverse Fly
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3x10 reps |
rest: 75s
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Cable Upright Row
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3x10 reps |
rest: 75s
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Cable Lateral Raise
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3x10 reps |
rest: 75s
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Cable Kneeling Crunch
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3x10 reps |
rest: 75s
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Air Bike
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3x10 reps |
rest: 75s
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Dumbbell Side Bend
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3x10 reps |
rest: 75s
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Hanging Leg Raise
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3x10 reps |
rest: 75s
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Plank
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3x10 reps |
rest: 75s
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Dumbbell Squat
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3x10 reps |
rest: 75s
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Dumbbell One-Arm Row
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3x10 reps |
rest: 75s
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Dumbbell Tricep Extension
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3x10 reps |
rest: 75s
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Flutter Kick
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3x10 reps |
rest: 75s
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Glute Kickback
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3x10 reps |
rest: 75s
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Bridge
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3x10 reps |
rest: 75s
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Air Bike
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3x10 reps |
rest: 75s
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Dumbbell Side Bend
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3x10 reps |
rest: 75s
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Dumbbell Squat
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3x10 reps |
rest: 75s
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Dumbbell Lunge
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3x10 reps |
rest: 75s
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Dumbbell Deadlift
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3x10 reps |
rest: 75s
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Dumbbell One-Arm Row
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3x10 reps |
rest: 75s
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Push-Up
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3x10 reps |
rest: 75s
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Bench Push-Up
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3x10 reps |
rest: 75s
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Dumbbell Seated Arnold Press
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3x10 reps |
rest: 75s
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Dumbbell Alternating Bicep Curl
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3x10 reps |
rest: 75s
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Bench Dip
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3x10 reps |
rest: 75s
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