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Barbell Bench Press
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5x8 reps |
rest: 165s
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4x15 reps |
rest: 60s
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Dumbbell Decline Bench Press
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4x15 reps |
rest: 60s
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Barbell Military Press
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5x8 reps |
rest: 90s
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Cable Tricep Pushdown (V-Bar)
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3x15 reps |
rest: 30s
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Dumbbell Seated Tricep Press
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3x15 reps |
rest: 30s
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3x15 reps |
rest: 45s
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Barbell Bench Press
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5x20 reps |
rest: 150s
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Dumbbell Incline Bench Press
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4x15 reps |
rest: 60s
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Dumbbell Incline Fly
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3x15 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x15 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x15 reps |
rest: 45s
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Dumbbell Seated Arnold Press
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3x15 reps |
rest: 0s
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Dumbbell Lateral Raise
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3x20 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 45s
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Barbell Deadlift
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5x15 reps |
rest: 120s
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Dumbbell One-Arm Row
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3x15 reps |
rest: 45s
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Machine Reverse T Bar Row
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3x15 reps |
rest: 60s
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Cable Reverse Curl
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3x15 reps |
rest: 30s
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Barbell Bicep Curl (Wide Grip)
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3x15 reps |
rest: 60s
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2x15 reps |
rest: 60s
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Machine Inverted Row
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3x15 reps |
rest: 60s
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Cable One-Arm Lat Pulldown
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3x15 reps |
rest: 45s
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Barbell Deadlift
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5x15 reps |
rest: 150s
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Cable Seated Row
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3x15 reps |
rest: 30s
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Barbell Curl
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3x15 reps |
rest: 50s
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Dumbbell Alternating Hammer Curl
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3x15 reps |
rest: 60s
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Barbell Bent-Over Row (Reverse Grip)
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3x15 reps |
rest: 60s
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2x15 reps |
rest: 60s
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Machine Inverted Row
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3x15 reps |
rest: 60s
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Back Hyperextension
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3x20 reps |
rest: 60s
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3x15 reps |
rest: 60s
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Barbell Hip Thrust
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5x15 reps |
rest: 15s
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5x15 reps |
rest: 90s
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3x15 reps |
rest: 60s
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3x15 reps |
rest: 60s
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Cable Leg Kickback
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2x15 reps |
rest: 15s
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Cable Hip Abduction
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2x15 reps |
rest: 60s
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Dumbbell Shoulder Press
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3x15 reps |
rest: 60s
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3x15 reps |
rest: 15s
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3x15 reps |
rest: 60s
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3x15 reps |
rest: 30s
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Cable Rope Overhead Tricep Extension
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3x15 reps |
rest: 60s
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Cable Rope Face Pull
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3x15 reps |
rest: 30s
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Dumbbell Tricep Extension (Supine)
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3x15 reps |
rest: 45s
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2x15 reps |
rest: 60s
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Barbell Front Squat
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2x15 reps |
rest: 90s
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Barbell Squat
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5x15 reps |
rest: 180s
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Dumbbell Stiff-Leg Deadlift
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3x15 reps |
rest: 60s
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Machine Single-Leg Curl
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3x15 reps |
rest: 60s
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Stability Ball Hamstring Curl to Bridge
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2x15 reps |
rest: 60s
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Hack Squat (Reverse Position)
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3x15 reps |
rest: 60s
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Machine Single-Leg Press
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3x15 reps |
rest: 60s
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Machine Leg Press
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3x15 reps |
rest: 15s
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Jump Squat
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3x15 reps |
rest: 60s
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Machine Single-Leg Extension
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3x15 reps |
rest: 60s
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Dumbbell Walking Lunge
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3x15 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x15 reps |
rest: 60s
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Barbell Bench Press
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3x15 reps |
rest: 60s
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Barbell Bent-Over Row
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3x15 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x15 reps |
rest: 60s
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Dumbbell Fly
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3x15 reps |
rest: 60s
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Kettlebell Goblet Squat
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3x15 reps |
rest: 60s
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Machine Single-Leg Extension
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3x15 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x15 reps |
rest: 60s
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2x15 reps |
rest: 60s
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Stability Ball Hamstring Curl to Bridge
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3x15 reps |
rest: 60s
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Barbell Military Press
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3x15 reps |
rest: 90s
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Dumbbell Tricep Extension
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3x15 reps |
rest: 0s
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Dumbbell Alternating Hammer Curl
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3x15 reps |
rest: 60s
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Cable Tricep Pushdown (V-Bar)
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3x15 reps |
rest: 30s
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Dumbbell Lateral Raise
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3x15 reps |
rest: 30s
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Cable Bicep Curl (Close Grip)
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3x15 reps |
rest: 30s
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Cable Rope Face Pull
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3x15 reps |
rest: 30s
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3x15 reps |
rest: 60s
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Leg Raise
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3x15 reps |
rest: 60s
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Plank
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3x15 reps |
rest: 60s
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3x15 reps |
rest: 60s
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Dumbbell Seated Tricep Press
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5x15 reps |
rest: 60s
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Cable Tricep Pushdown (V-Bar)
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4x15 reps |
rest: 60s
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Machine Assisted Pull-Up
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3x15 reps |
rest: 60s
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Barbell Sumo Deadlift
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5x15 reps |
rest: 120s
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Kettlebell Thruster
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3x15 reps |
rest: 60s
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Barbell Clean and Jerk
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3x15 reps |
rest: 60s
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Machine Inverted Row
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3x15 reps |
rest: 60s
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3x15 reps |
rest: 60s
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3x15 reps |
rest: 60s
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Barbell Bent-Over Row
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5x15 reps |
rest: 60s
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Dumbbell Fly
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3x15 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x15 reps |
rest: 60s
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3x15 reps |
rest: 60s
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Dumbbell Squat
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3x15 reps |
rest: 60s
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3x15 reps |
rest: 60s
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3x15 reps |
rest: 60s
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3x15 reps |
rest: 60s
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Plank
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5x5 reps |
rest: 60s
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Barbell Squat
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5x5 reps |
rest: 60s
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Barbell Bench Press
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5x5 reps |
rest: 60s
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Barbell Deadlift
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5x5 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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5x5 reps |
rest: 60s
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Machine Fly
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5x5 reps |
rest: 60s
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Barbell Military Press
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5x5 reps |
rest: 60s
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Dumbbell Seated Tricep Press
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5x5 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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5x5 reps |
rest: 60s
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Machine Leg Press
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5x5 reps |
rest: 60s
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