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Rowing
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1x0 reps |
rest: 5s
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Dumbbell Bench Press
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4x12,10,8,6 reps |
rest: 30s
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Dumbbell Fly
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4x12,10,8,6 reps |
rest: 30s
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Dumbbell Seated Shoulder Press
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4x12,10,8,6 reps |
rest: 30s
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Dumbbell Lateral Raise
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4x12,10,8,6 reps |
rest: 30s
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Treadmill Running
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1x0 reps |
rest: 20s
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Rowing
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1x0 reps |
rest: 5s
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Barbell Curl
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4x12,10,8,6 reps |
rest: 30s
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Barbell Drag Curl
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4x12,10,8,6 reps |
rest: 30s
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Barbell Tricep Extension
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4x12,10,8,6 reps |
rest: 30s
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Barbell Bench Press (Close Grip)
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4x12,10,8,6 reps |
rest: 30s
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Treadmill Running
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1x0 reps |
rest: 20s
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Rowing
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1x0 reps |
rest: 5s
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Cable Lat Pulldown (Wide Grip)
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4x12 reps |
rest: 60s
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Barbell Good Morning
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4x12 reps |
rest: 60s
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Barbell Deadlift
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4x12 reps |
rest: 60s
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Barbell Bent-Over Row
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4x8 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 20s
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Rowing
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1x0 reps |
rest: 5s
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Cable Kneeling Crunch
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4x15 reps |
rest: 60s
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Weight Plate Russian Twist
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4x15 reps |
rest: 60s
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Hanging Knee Raise
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4x15 reps |
rest: 60s
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Plank
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4x15 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 20s
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Rowing
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1x0 reps |
rest: 5s
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Machine Leg Press
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4x12,10,8,6 reps |
rest: 60s
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Calf Press On Leg Press
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4x12,10,8,6 reps |
rest: 60s
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Barbell Kneeling Squat
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4x12,10,8,6 reps |
rest: 60s
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Barbell Lunge
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4x12,10,8,6 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 20s
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