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Barbell Bench Press
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4x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x8 reps |
rest: 60s
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Dumbbell Incline Fly
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3x10 reps |
rest: 60s
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Barbell Military Press
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3x8 reps |
rest: 60s
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Dumbbell Seated Front Raise (Hammer)
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3x10 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x8 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x10 reps |
rest: 60s
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Dip
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3x10 reps |
rest: 60s
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Pull-Up
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3x8 reps |
rest: 60s
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Barbell Deadlift
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4x8 reps |
rest: 60s
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Barbell Bent-Over Row
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4x8 reps |
rest: 60s
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Cable Rope Deltoid Row
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3x10 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x10 reps |
rest: 60s
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Barbell Curl
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4x8 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x10 reps |
rest: 60s
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Dumbbell Concentration Curl
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2x15 reps |
rest: 60s
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Barbell Deep Squat
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5x10 reps |
rest: 60s
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Machine Leg Press
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4x10 reps |
rest: 60s
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Hack Squat
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2x10 reps |
rest: 60s
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Machine Seated Calf Raise
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3x15 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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2x10 reps |
rest: 60s
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Machine Single-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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Barbell Incline Bench Press
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4x8 reps |
rest: 60s
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Dumbbell Bench Press
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4x8 reps |
rest: 60s
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Cable Mid Chest Crossover
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2x10 reps |
rest: 60s
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Cable Cross-Over
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2x10 reps |
rest: 60s
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Cable Lower Chest Raise
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2x10 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 60s
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Cable Shoulder Extension
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3x12 reps |
rest: 60s
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Dumbbell Seated Bent-Over One-Arm Tricep Extension
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3x12 reps |
rest: 60s
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Dumbbell Tricep Extension (Supine)
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3x10 reps |
rest: 60s
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Barbell Deadlift
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3x12 reps |
rest: 60s
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Cable Seated 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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Machine Reverse Fly
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3x12 reps |
rest: 60s
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Cable Rope Face Pull
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3x10 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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4x10 reps |
rest: 60s
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Barbell Preacher Curl
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4x10 reps |
rest: 60s
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Cable Rope Hammer Curl
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4x12 reps |
rest: 60s
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