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Leg Extensions
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3x12 reps |
rest: 30s
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Dumbbell Seated Calf Raise
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3x12 reps |
rest: 30s
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Smith Machine Squat
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3x12 reps |
rest: 30s
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Smith Machine Toe Raise
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3x12 reps |
rest: 30s
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Smith Machine One Leg Calf Raise
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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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Hip Adduction
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3x12 reps |
rest: 30s
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Kettlebell Goblet Squat
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3x12 reps |
rest: 30s
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Kettlebell Front Squats
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3x12 reps |
rest: 30s
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Barbell Hip Thrust
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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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Kettle Bell Bench Press
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3x12 reps |
rest: 30s
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Kettle Bell Decline Bench Press
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3x12 reps |
rest: 30s
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Kettle Bell Incline Bench Press
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3x12 reps |
rest: 30s
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Kettle Bell Overhead Extension
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3x12 reps |
rest: 30s
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Workout Bar Cable Press
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3x12 reps |
rest: 30s
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Triceps Pushdown V Bar
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3x12 reps |
rest: 30s
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Barbell Reverse Triceps Bench Press
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3x12 reps |
rest: 30s
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Cable Rope High Pulley Overhead Tricep Extension
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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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Dumbbell Alternate Lying Extension
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3x12 reps |
rest: 30s
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Barbell 21's Curls
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3x21 reps |
rest: 30s
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Dumbbell Hammer Curls
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3x10 reps |
rest: 30s
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Dumbbell Cross Body Hammer Curl
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3x10 reps |
rest: 30s
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Dumbbell Preacher Hammer Curl
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3x10 reps |
rest: 30s
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Dumbbell High Curl
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3x20 reps |
rest: 30s
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Wide Grip Lat Pulldown
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3x12 reps |
rest: 30s
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Wide Grip Pulldown Behind The Neck
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3x12 reps |
rest: 30s
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Close Grip Front Lat Pulldown
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3x12 reps |
rest: 30s
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Reverse Grip Lat Pull Down
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3x12 reps |
rest: 30s
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Cable V Bar Pull Down
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3x12 reps |
rest: 30s
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Barbell Deadlift
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3x12 reps |
rest: 30s
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Barbell Behind The Back Wrist Curl
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3x12 reps |
rest: 30s
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Barbell Reverse Curl
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3x12 reps |
rest: 30s
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Parallel Bar Leg Raise
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3x12 reps |
rest: 30s
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Oblique Raises on Parallel Bars
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3x12 reps |
rest: 30s
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Dumbbell Palms Up Wrist Curl Over A Bench
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3x12 reps |
rest: 30s
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Dumbbell Palms Down Wrist Curl Over A Bench
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3x12 reps |
rest: 30s
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Wrist Roller
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3x12 reps |
rest: 30s
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Dumbbell Standing Reverse Curl
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3x12 reps |
rest: 30s
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Band Weighted Sit Up
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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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Alternate Heel Touchers
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3x12 reps |
rest: 30s
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Alternate Leg Bridge
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3x12 reps |
rest: 30s
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Alternate Leg Reverse Hyper on Flat Bench
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3x12 reps |
rest: 30s
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Alternate Reach and Catch
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3x12 reps |
rest: 30s
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