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Barbell Incline Bench Press
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3x5 reps |
rest: 180s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 180s
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Barbell Bench Press
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3x5 reps |
rest: 180s
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Cable Rope Face Pull
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3x5 reps |
rest: 180s
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Dip
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3x5 reps |
rest: 180s
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Machine Seated Tricep Dip
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3x5 reps |
rest: 180s
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Machine Ab Crunch
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3x12 reps |
rest: 90s
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Cable Kneeling Crunch
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3x12 reps |
rest: 90s
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Cable Rotational Crunch (Kneeling)
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3x12 reps |
rest: 90s
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Cable Oblique Crunch
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3x12 reps |
rest: 90s
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Cable Reverse Wood Chop
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2x12 reps |
rest: 90s
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Barbell Deadlift
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3x6 reps |
rest: 180s
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Barbell Bent-Over Row
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3x6 reps |
rest: 180s
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Climber Pull-Up
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3x6 reps |
rest: 180s
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Dumbbell Shoulder Shrug
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3x6 reps |
rest: 180s
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Cable Front Lat Pulldown (Close Grip)
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3x6 reps |
rest: 180s
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3x6 reps |
rest: 180s
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Machine Seated Calf Raise
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3x6 reps |
rest: 180s
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Barbell Military Press
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3x5 reps |
rest: 180s
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Dumbbell Lateral Raise
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3x5 reps |
rest: 180s
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Dumbbell Bent-Over Raise
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3x5 reps |
rest: 180s
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Dumbbell One-Arm Front Raise
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3x5 reps |
rest: 180s
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Machine Ab Crunch
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3x12 reps |
rest: 90s
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Cable Kneeling Crunch
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3x12 reps |
rest: 90s
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Cable Rotational Crunch (Kneeling)
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3x12 reps |
rest: 90s
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Cable Oblique Crunch
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3x12 reps |
rest: 90s
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Cable Reverse Wood Chop
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3x12 reps |
rest: 90s
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Elliptical Training
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1x5 reps |
rest: 30s
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Barbell Deep Squat
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3x5 reps |
rest: 180s
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Machine Leg Press
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3x5 reps |
rest: 180s
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Barbell Romanian Deadlift
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3x5 reps |
rest: 180s
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Machine Calf Raise
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3x5 reps |
rest: 180s
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Barbell Incline Bench Press
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3x10 reps |
rest: 180s
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Barbell Curl
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3x5 reps |
rest: 180s
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Barbell Bench Press (Close Grip)
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3x5 reps |
rest: 180s
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Dumbbell Alternating Bicep Curl
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3x5 reps |
rest: 180s
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Dumbbell Seated Tricep Press
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3x5 reps |
rest: 180s
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Machine Ab Crunch
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3x10 reps |
rest: 90s
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Cable Kneeling Crunch
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3x10 reps |
rest: 90s
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Cable Rotational Crunch (Kneeling)
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3x10 reps |
rest: 90s
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Cable Oblique Crunch
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3x10 reps |
rest: 90s
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Cable Reverse Wood Chop
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3x10 reps |
rest: 90s
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Elliptical Training
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1x5 reps |
rest: 30s
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