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Dumbbell Incline Bench Press
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4x10 reps |
rest: 60s
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Dumbbell Pullover
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3x8 reps |
rest: 60s
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Cable Cross-Over
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3x10 reps |
rest: 60s
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Dumbbell Bench Press
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4x10 reps |
rest: 60s
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Machine Fly
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3x12 reps |
rest: 60s
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Machine Dip
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3x12 reps |
rest: 60s
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Pull-Up
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3x10 reps |
rest: 60s
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T Bar Row
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Row
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4x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x12 reps |
rest: 60s
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Cable Seated Row
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3x10 reps |
rest: 60s
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Barbell Military Press
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5x5 reps |
rest: 90s
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Cable One-Arm Lateral Raise
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4x10 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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4x8 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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3x12 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x20 reps |
rest: 60s
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Dumbbell Seated Alternating Arnold Press
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3x8 reps |
rest: 60s
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Barbell Squat
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5x5 reps |
rest: 90s
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Machine Leg Curl (Prone)
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3x12 reps |
rest: 60s
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Machine Leg Press
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4x12 reps |
rest: 60s
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Barbell Rocking Standing Calf Raise
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4x10 reps |
rest: 60s
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Machine Leg Extension
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2x20 reps |
rest: 60s
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Machine Leg Curl (Prone)
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2x20 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x10 reps |
rest: 60s
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Dumbbell Seated Tricep Press
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3x8 reps |
rest: 60s
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Machine Dip
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3x12 reps |
rest: 60s
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Cable Tricep Pushdown (V-Bar)
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3x20 reps |
rest: 45s
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Dumbbell Hammer Curl
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4x10 reps |
rest: 60s
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Dumbbell Concentration Curl
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3x8 reps |
rest: 60s
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Barbell Curl
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3x10 reps |
rest: 60s
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Preacher Curl Machine
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3x15 reps |
rest: 60s
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Cable Bicep Curl
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3x15 reps |
rest: 60s
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