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3x12 reps |
rest: 30s
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Barbell Lunge
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3x12 reps |
rest: 30s
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Barbell Kneeling Squat
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3x12 reps |
rest: 30s
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Barbell Lateral Lunge
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3x12 reps |
rest: 30s
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Machine Leg Extension
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3x12 reps |
rest: 30s
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Cable Pull Through
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3x12 reps |
rest: 30s
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Cable Leg Kickback
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3x12 reps |
rest: 30s
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Band Hip Lift
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3x12 reps |
rest: 30s
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Dumbbell Single-Leg Calf Raise
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3x12 reps |
rest: 30s
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Dumbbell Step-Up
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3x12 reps |
rest: 30s
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Band Calf Raise
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3x12 reps |
rest: 30s
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Band Calf Raise
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3x12 reps |
rest: 30s
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Prisoner Squat
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3x12 reps |
rest: 30s
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Barbell Bench Press
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3x12 reps |
rest: 30s
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Barbell Incline Bench Press
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3x12 reps |
rest: 30s
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Barbell Decline Bench Press
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3x12 reps |
rest: 30s
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Machine Fly
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3x12 reps |
rest: 30s
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Push-Up
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3x12 reps |
rest: 30s
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Barbell One-Arm Floor Press
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3x12 reps |
rest: 30s
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Barbell Rear Tricep Extension
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3x12 reps |
rest: 30s
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Barbell Skull Crusher (Reverse Grip)
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3x12 reps |
rest: 30s
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Cable High Pulley Tricep Extension
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3x12 reps |
rest: 30s
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Cable Kneeling Tricep Extension
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3x12 reps |
rest: 30s
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Dumbbell Tricep Extension
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3x12 reps |
rest: 30s
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Running
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1x0 reps |
rest: 30s
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1x0 reps |
rest: 30s
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Cable Reverse Curl
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3x12 reps |
rest: 30s
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Barbell Kneeling Wrist Curl (Palms Down)
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3x12 reps |
rest: 30s
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Dumbbell Reverse Concentration Curl
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3x12 reps |
rest: 30s
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EZ Bar Curl (Reverse Grip)
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3x12 reps |
rest: 30s
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Barbell Wrist Curl (Posterior)
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3x12 reps |
rest: 30s
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Air Bike
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3x12 reps |
rest: 30s
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Alternating Reverse Hyper (Flat Bench)
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3x12 reps |
rest: 30s
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Band Sit-Up
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3x12 reps |
rest: 30s
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Barbell Press Sit-Up
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3x12 reps |
rest: 30s
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Barbell Seated Twist
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3x12 reps |
rest: 30s
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Cable Kneeling Crunch
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3x12 reps |
rest: 30s
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Push-Up
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3x12 reps |
rest: 30s
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Machine Inverted Row
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3x12 reps |
rest: 30s
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Deadlift to Bicep Curl
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3x12 reps |
rest: 30s
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Barbell Concentration Curl
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3x12 reps |
rest: 30s
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Barbell Spider Curl
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3x12 reps |
rest: 30s
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Cable Incline Pulldown (Supine)
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3x12 reps |
rest: 30s
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Cable Deadlift
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3x12 reps |
rest: 30s
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Machine Reverse Lat Pulldown (Close Grip)
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3x12 reps |
rest: 30s
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Dumbbell Deadlift
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3x12 reps |
rest: 30s
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Dual Cable Triceps Extension
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3x12 reps |
rest: 30s
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Cable Grip Lat Pulldown (Narrow Grip)
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3x12 reps |
rest: 30s
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Dumbbell Concentration Curl
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3x12 reps |
rest: 30s
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Weight Plate Reverse Curl
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3x12 reps |
rest: 30s
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Stability Ball Back Extension
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3x12 reps |
rest: 30s
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Barbell High Front Raise
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3x12 reps |
rest: 30s
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Barbell Rear Military Press
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3x12 reps |
rest: 30s
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Barbell Rear Delt Row to Neck
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3x12 reps |
rest: 30s
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Cable Lateral Raise
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3x12 reps |
rest: 30s
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Cable Overhead Raise (Supine)
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3x12 reps |
rest: 30s
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Cable Deltoid Raise
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3x12 reps |
rest: 30s
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Cable Upright Row
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3x12 reps |
rest: 30s
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