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Barbell Bench Press
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4x9 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Dumbbell Incline Bench Press
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3x9 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Dumbbell Decline Press
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3x9 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Dip
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3x9 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Barbell Bench Press (Close Grip)
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3x9 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Cable Kneeling Crunch
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3x11 reps |
rest: 0s
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Bench Hip Thrust
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3x11 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Barbell Shoulder Press
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4x9 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Dumbbell Alternating Arnold Press
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3x9 reps |
rest: 60s
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0x0 reps |
rest: 1s
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Dumbbell One-Arm Upright Row
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3x9 reps |
rest: 60s
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0x0 reps |
rest: 1s
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Barbell Deep Squat
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4x9 reps |
rest: 60s
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0x0 reps |
rest: 1s
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Barbell Stiff-Leg Deadlift
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3x9 reps |
rest: 60s
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0x0 reps |
rest: 1s
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Dumbbell Lunge
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3x9 reps |
rest: 60s
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0x0 reps |
rest: 1s
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Machine Calf Raise
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3x9 reps |
rest: 60s
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Machine Seated Calf Raise
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3x9 reps |
rest: 60s
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Barbell Bent-Over Row
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4x9 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Dumbbell Bent-Over Row
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3x9 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Cable Seated Row
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3x9 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Barbell Shrug
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4x9 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Barbell Curl
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3x9 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Barbell Preacher Curl
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3x9 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Barbell Preacher Curl (Overhand)
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3x9 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Barbell Wrist Curl (Palms Up)
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3x9 reps |
rest: 0s
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Dumbbell Incline Fly
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3x12 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Dumbbell Fly
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3x12 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Cable Cross-Over
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3x12 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Cable Shoulder Extension
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3x12 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Dumbbell Tricep Extension
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3x12 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Cable Lying Tricep Extension
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3x12 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Crunch
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3x12 reps |
rest: 0s
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Cable Oblique Crunch
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3x12 reps |
rest: 0s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Barbell Front Raise
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3x12 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Machine Leg Extension
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3x12 reps |
rest: 0s
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Machine Leg Curl (Prone)
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3x12 reps |
rest: 0s
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Machine Seated Calf Raise
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3x12 reps |
rest: 0s
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Donkey Calf Raise
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3x12 reps |
rest: 0s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Cable Pulldown Bicep Curl
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3x12 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Cable Shoulder Extension
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3x12 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Barbell Behind the Back Shrug
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4x12 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Dumbbell Incline Curl
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3x12 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Cable Dual Overhead Curl
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3x12 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Cable Rope Hammer Curl
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3x12 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Dumbbell One-Arm Wrist Curl (Pronated)
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3x12 reps |
rest: 0s
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Barbell Bench Press
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4x6 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Dumbbell Incline Bench Press
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3x6 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Dumbbell Decline Bench Press
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3x6 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Dip
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4x6 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Barbell Bench Press (Close Grip)
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4x6 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Cable Kneeling Crunch
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3x6 reps |
rest: 0s
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Bench Hip Thrust
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3x6 reps |
rest: 0s
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Barbell Shoulder Press
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4x6 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Dumbbell Alternating Arnold Press
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3x6 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Dumbbell One-Arm Upright Row
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3x6 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Barbell Deep Squat
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4x6 reps |
rest: 0s
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Barbell Stiff-Leg Deadlift
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3x6 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Dumbbell Lunge
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3x6 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Machine Calf Raise
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3x7 reps |
rest: 0s
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0x0 reps |
rest: 1s
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Machine Seated Calf Raise
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3x7 reps |
rest: 0s
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