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upper lower
Weighted Pull-Up
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4x8 reps |
rest: 90s
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Barbell Bench Press
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4x8 reps |
rest: 90s
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Barbell Bent-Over Row
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4x8 reps |
rest: 90s
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Dumbbell Incline Bench Press
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4x8 reps |
rest: 90s
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Dumbbell Seated Shoulder Press
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4x8 reps |
rest: 90s
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Barbell Decline Pullover
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4x8 reps |
rest: 90s
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Barbell Preacher Curl
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2x12 reps |
rest: 90s
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Dumbbell Incline Curl
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2x12 reps |
rest: 90s
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Barbell Deep Squat
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4x8 reps |
rest: 90s
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Barbell Deadlift
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4x8 reps |
rest: 90s
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Barbell Glute Bridge
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4x8 reps |
rest: 90s
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Smith Machine Bulgarian Split Squat
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4x15 reps |
rest: 90s
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Machine Single-Leg Press
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4x8 reps |
rest: 90s
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Barbell Standing Calf Raise
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4x20 reps |
rest: 90s
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Weighted Pull-Up
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4x8 reps |
rest: 90s
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Weighted Tricep Dip
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4x8 reps |
rest: 90s
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Cable Lat Pulldown (Wide Grip)
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4x8 reps |
rest: 90s
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Cable Cross-Over
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4x12 reps |
rest: 90s
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Barbell Shoulder Press
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4x8 reps |
rest: 90s
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Cable Tricep Pushdown (Rope)
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2x15 reps |
rest: 90s
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Cable Rope Overhead Tricep Extension
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2x15 reps |
rest: 90s
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Cable Rope Face Pull
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4x15 reps |
rest: 90s
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Barbell Front Squat
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4x12 reps |
rest: 90s
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Barbell Deadlift
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4x12 reps |
rest: 90s
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Machine Leg Press
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4x12 reps |
rest: 90s
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Machine Seated Calf Raise
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4x12 reps |
rest: 90s
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Dumbbell Plie Squat
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4x12 reps |
rest: 90s
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Barbell Speed Squat
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4x12 reps |
rest: 90s
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