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Dumbbell Lateral Raise
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3x12 reps |
rest: 60s
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Cable One Arm Lateral Raise
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3x15 reps |
rest: 60s
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Dumbbell Bent Over Reverse Fly
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3x12 reps |
rest: 60s
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Cable Bent Over Low Pulley Lateral
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3x15 reps |
rest: 60s
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Dumbbell Standing Alternate Front Raises
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3x12 reps |
rest: 60s
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Barbell Shoulder Press
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3x15 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x10 reps |
rest: 60s
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plate shrug
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4x12 reps |
rest: 60s
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Cable Triceps Pushdown
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3x8 reps |
rest: 60s
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EZ Bar Triceps Extension
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3x8 reps |
rest: 60s
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Dumbbell Standing One Arm Triceps Extension
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3x10 reps |
rest: 60s
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under hand pushdown
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3x10 reps |
rest: 60s
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Barbell Curl
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3x8 reps |
rest: 60s
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Dumbbell Concentration Curls
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3x10 reps |
rest: 60s
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Dumbbell Alternate Bicep Curl
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3x10 reps |
rest: 60s
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Barbell Reverse Curl
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3x12 reps |
rest: 60s
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Barbell Seated Palms Up Wrist Curl
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3x12 reps |
rest: 60s
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Barbell Deadlift
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4x8 reps |
rest: 60s
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Barbell Rack Pulls
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4x8 reps |
rest: 60s
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underhand bent over barbell row
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3x10 reps |
rest: 60s
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standing straight pull down
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3x10 reps |
rest: 60s
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Dumbbell One Arm Row
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3x10 reps |
rest: 60s
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low cable row wide bar
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3x10 reps |
rest: 60s
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Hyperextensions - Back Extensions
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3x12 reps |
rest: 60s
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Barbell Rack Pulls
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5x5 reps |
rest: 120s
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underhand lat pull down
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3x8 reps |
rest: 0s
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chest supported row
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3x8 reps |
rest: 60s
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Barbell Good Morning
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3x10 reps |
rest: 0s
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Cable Seated Row
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3x10 reps |
rest: 0s
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Hyperextensions - Back Extensions
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3x10 reps |
rest: 0s
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Crunches
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3x15 reps |
rest: 30s
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Barbell Bench Press
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4x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x10 reps |
rest: 60s
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Dumbbell Fly
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3x10 reps |
rest: 60s
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cable 1 arm crossover
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3x10 reps |
rest: 60s
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Dumbbell Straight Arm Pullover
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3x10 reps |
rest: 60s
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Barbell Bench Press
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5x5 reps |
rest: 120s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 0s
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Dumbbell Fly
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3x8 reps |
rest: 0s
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Machine Decline Chest Press
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3x10 reps |
rest: 0s
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Cable Standing Up Straight Crossovers
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3x10 reps |
rest: 0s
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Decline Crunch
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3x10 reps |
rest: 0s
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Barbell Squat
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5x5 reps |
rest: 120s
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Barbell Stiff-Legged Deadlift
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3x8 reps |
rest: 0s
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Dumbbell Rear Lunge
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3x8 reps |
rest: 60s
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bulgarian split squat
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3x10 reps |
rest: 0s
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Barbell Hip Thrust
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3x10 reps |
rest: 0s
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Lying to Side Plank
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3x12 reps |
rest: 60s
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Barbell Squat
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4x12 reps |
rest: 90s
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Leg Press
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4x12 reps |
rest: 60s
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Barbell Romanian Deadlift
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3x12 reps |
rest: 60s
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Seated Leg Curl
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3x12 reps |
rest: 60s
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Standing Calf Raises
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3x12 reps |
rest: 60s
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Dumbbell Walking Lunges
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2x12 reps |
rest: 60s
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