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Treadmill Running
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1x0 reps |
rest: 20s
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Dip
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4x12 reps |
rest: 60s
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Dumbbell Bench Press
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4x12 reps |
rest: 90s
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Dumbbell Incline Bench Press
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4x12 reps |
rest: 90s
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Cable Cross-Over
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4x12 reps |
rest: 45s
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Barbell Tricep Extension (Supine)
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4x12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x12 reps |
rest: 60s
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1x0 reps |
rest: 20s
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Pull-Up
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4x12 reps |
rest: 60s
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Barbell Deadlift
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3x5 reps |
rest: 120s
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Cable Seated Row
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4x12 reps |
rest: 45s
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Cable Rope Face Pull
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5x20 reps |
rest: 45s
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Barbell Reverse Curl
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4x12 reps |
rest: 45s
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Barbell Curl
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4x12 reps |
rest: 45s
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Smith Machine Shrug
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4x15 reps |
rest: 45s
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Treadmill Running
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1x0 reps |
rest: 20s
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Barbell Squat
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3x5 reps |
rest: 180s
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Dumbbell Lunge
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4x12 reps |
rest: 60s
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Machine Calf Raise
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4x15 reps |
rest: 45s
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Plank
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4x12 reps |
rest: 45s
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Hanging Leg Raise
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4x12 reps |
rest: 45s
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Air Bike
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4x12 reps |
rest: 45s
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Treadmill Running
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1x0 reps |
rest: 20s
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Pull-Up
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4x12 reps |
rest: 60s
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T Bar Row
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4x12 reps |
rest: 60s
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Cable Shoulder Extension
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4x12 reps |
rest: 45s
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Dumbbell Alternating Bicep Curl
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4x12 reps |
rest: 45s
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Barbell Preacher Curl
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4x12 reps |
rest: 45s
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Smith Machine Shrug
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4x15 reps |
rest: 45s
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1x0 reps |
rest: 20s
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Dip
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4x12 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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4x12 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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4x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x12 reps |
rest: 60s
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Cable Shoulder Extension
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4x12 reps |
rest: 45s
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Cable Rope Overhead Tricep Extension
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4x12 reps |
rest: 45s
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Treadmill Running
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1x0 reps |
rest: 20s
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Barbell Front Squat
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3x12 reps |
rest: 60s
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Dumbbell Lunge
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4x12 reps |
rest: 60s
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Machine Seated Calf Raise
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4x15 reps |
rest: 45s
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Plank
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4x12 reps |
rest: 45s
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Cable Wood Chop
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4x12 reps |
rest: 45s
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Cable Side Bend
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4x12 reps |
rest: 45s
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