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Push-Up
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3x15 reps |
rest: 20s
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Cable Tricep Pushdown (Rope)
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3x10 reps |
rest: 20s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 20s
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Dumbbell Tricep Extension
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3x10 reps |
rest: 30s
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Dumbbell Bench Press
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3x10 reps |
rest: 30s
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Bench Dip
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3x10 reps |
rest: 30s
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Cable Cross-Over
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3x10 reps |
rest: 30s
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Dumbbell Tricep Extension (Supine)
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3x10 reps |
rest: 30s
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Treadmill Running
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1x0 reps |
rest: 30s
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Dumbbell Side Bend
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3x10 reps |
rest: 20s
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Dumbbell Seated Wrist Curl (Palms Down)
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3x10 reps |
rest: 20s
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Decline Crunch
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3x10 reps |
rest: 20s
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Hanging Leg Raise
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3x10 reps |
rest: 20s
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Oblique Crunch
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3x10 reps |
rest: 20s
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Dumbbell Seated Wrist Curl (Neutral Grip)
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3x10 reps |
rest: 20s
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Plank
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3x10 reps |
rest: 20s
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Leg Pull-In
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3x10 reps |
rest: 20s
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Cable Kneeling Crunch
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3x10 reps |
rest: 20s
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Bench Weighted Decline Crunch
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3x10 reps |
rest: 20s
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Dumbbell Seated Wrist Curl
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3x10 reps |
rest: 20s
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Side Bridge
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3x10 reps |
rest: 20s
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Scissor Kick
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3x10 reps |
rest: 20s
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Weight Plate Rotation
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3x10 reps |
rest: 20s
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Decline Reverse Crunch
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3x10 reps |
rest: 20s
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Weight Plate Russian Twist
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3x10 reps |
rest: 20s
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Seated Leg Tuck
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3x10 reps |
rest: 20s
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Forearm Plank with Hip Abduction
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3x10 reps |
rest: 20s
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Treadmill Running
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1x0 reps |
rest: 30s
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Dumbbell One-Arm Front Raise
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3x10 reps |
rest: 30s
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Dumbbell Alternating Hammer Curl
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3x10 reps |
rest: 30s
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Back Hyperextension
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3x10 reps |
rest: 30s
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Dumbbell Concentration Curl
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3x10 reps |
rest: 30s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 30s
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Dumbbell Reverse Fly
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3x10 reps |
rest: 30s
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Dumbbell Hammer Curl
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3x10 reps |
rest: 30s
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Dumbbell Upright Row
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3x10 reps |
rest: 30s
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Cable Seated Row
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3x10 reps |
rest: 30s
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Cable Bicep Curl (Close Grip)
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3x10 reps |
rest: 30s
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Dumbbell Seated Bent-Over Reverse Fly
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3x10 reps |
rest: 30s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 30s
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Dumbbell One-Arm Zottman Preacher Curl
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3x10 reps |
rest: 30s
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Treadmill Running
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1x0 reps |
rest: 30s
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Machine Leg Extension
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3x10 reps |
rest: 30s
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Machine Hip Abduction
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3x10 reps |
rest: 30s
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Machine Seated Leg Curl
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3x10 reps |
rest: 30s
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Machine Hip Adduction
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3x10 reps |
rest: 30s
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Dumbbell Squat
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3x10 reps |
rest: 30s
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Dumbbell Calf Raise
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3x10 reps |
rest: 30s
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Dumbbell Walking Lunge
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3x10 reps |
rest: 30s
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Single-Leg Calf Raise
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3x10 reps |
rest: 30s
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Treadmill Running
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1x0 reps |
rest: 30s
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