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Barbell Bench Press
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4x10 reps |
rest: 45s
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Dumbbell Seated Shoulder Press
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4x10 reps |
rest: 45s
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Barbell Military Press (Seated)
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4x10 reps |
rest: 45s
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Weighted Tricep Dip
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1x10 reps |
rest: 45s
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Cable Shoulder Extension
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1x12 reps |
rest: 45s
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Weighted Tricep Dip
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1x10 reps |
rest: 45s
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Cable Shoulder Extension
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1x12 reps |
rest: 45s
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Weighted Tricep Dip
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1x10 reps |
rest: 45s
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Cable Shoulder Extension
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1x12 reps |
rest: 45s
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Dumbbell Lateral Raise
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1x8 reps |
rest: 45s
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Dumbbell Alternating Front Raise
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1x8 reps |
rest: 45s
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Dumbbell Lateral Raise (Prone)
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1x8 reps |
rest: 45s
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Dumbbell Lateral Raise
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1x8 reps |
rest: 45s
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Dumbbell Alternating Front Raise
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1x8 reps |
rest: 45s
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Dumbbell Lateral Raise (Prone)
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1x8 reps |
rest: 45s
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Dumbbell Lateral Raise
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1x8 reps |
rest: 45s
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Dumbbell Alternating Front Raise
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1x8 reps |
rest: 45s
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Dumbbell Lateral Raise (Prone)
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1x8 reps |
rest: 45s
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Barbell Shoulder Press
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3x10 reps |
rest: 45s
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Barbell Upright Row
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3x10 reps |
rest: 45s
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Barbell Squat
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4x5 reps |
rest: 45s
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Barbell Front Squat
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4x10 reps |
rest: 45s
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Machine Leg Press
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4x10 reps |
rest: 45s
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Parallel Bar Leg Raise
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4x12 reps |
rest: 45s
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Weighted Hanging Knee Raise
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4x10 reps |
rest: 45s
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Decline Crunch
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4x10 reps |
rest: 45s
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Cable Seated Crunch
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4x10 reps |
rest: 45s
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Machine Leg Extension
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4x10 reps |
rest: 45s
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Dumbbell Plie Squat
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4x10 reps |
rest: 45s
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Dumbbell Side Bend
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4x10 reps |
rest: 45s
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Machine Calf Raise
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4x10 reps |
rest: 45s
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Barbell Single-Leg Squat
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3x10 reps |
rest: 45s
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Weighted Pull-Up
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4x5 reps |
rest: 45s
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Dumbbell One-Arm Row
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4x12 reps |
rest: 45s
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Barbell Incline Bench Pull
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4x10 reps |
rest: 45s
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Dumbbell Concentration Curl
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4x10 reps |
rest: 45s
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Barbell Curl
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1x8 reps |
rest: 45s
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Cable Dual Overhead Curl
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1x8 reps |
rest: 45s
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Dumbbell Alternating Bicep Curl
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1x8 reps |
rest: 45s
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Barbell Curl
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1x8 reps |
rest: 45s
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Cable Dual Overhead Curl
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1x8 reps |
rest: 45s
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Dumbbell Alternating Bicep Curl
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1x8 reps |
rest: 45s
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Barbell Curl
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1x8 reps |
rest: 45s
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Cable Dual Overhead Curl
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1x8 reps |
rest: 45s
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Dumbbell Alternating Bicep Curl
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1x8 reps |
rest: 45s
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Barbell Curl
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1x8 reps |
rest: 45s
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Cable Dual Overhead Curl
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1x8 reps |
rest: 45s
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Dumbbell Alternating Bicep Curl
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1x8 reps |
rest: 45s
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Barbell Sumo Deadlift
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4x10 reps |
rest: 45s
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Barbell Stiff-Leg Deadlift
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4x10 reps |
rest: 45s
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Barbell Squat
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4x10 reps |
rest: 45s
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Decline Crunch
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4x10 reps |
rest: 45s
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Cable Seated Crunch
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4x10 reps |
rest: 45s
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Bench Oblique Crunch
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4x10 reps |
rest: 45s
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Barbell Single-Leg Squat
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2x10 reps |
rest: 45s
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Machine Leg Extension
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4x10 reps |
rest: 45s
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Dumbbell Side Bend
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4x10 reps |
rest: 45s
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Machine Calf Raise
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4x10 reps |
rest: 45s
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