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Pull-Up
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5x20,15,12,10,10 reps |
rest: 90s
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Push-Up
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5x20 reps |
rest: 75s
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Machine Seated Row
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4x12 reps |
rest: 75s
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Dumbbell Bent-Over Row
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4x12 reps |
rest: 75s
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Stability Ball Back Extension
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4x25,20,15,15 reps |
rest: 75s
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Barbell Bench Press
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8x12,10,10,8,8,6,4,4 reps |
rest: 75s
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Dumbbell Incline Bench Press
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4x12 reps |
rest: 75s
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Leverage Incline Chest Press
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4x15 reps |
rest: 80s
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Dip
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4x10 reps |
rest: 90s
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4x12 reps |
rest: 90s
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Barbell Squat
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7x10,8,6,5,4,3,3 reps |
rest: 75s
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Machine Leg Press
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1x25 reps |
rest: 75s
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Bodyweight Lunge
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4x20 reps |
rest: 75s
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Machine Leg Extension
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3x20 reps |
rest: 90s
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Machine Single-Leg Curl
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3x20 reps |
rest: 75s
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Machine Calf Raise
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3x20 reps |
rest: 90s
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Barbell Military Press
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7x10,8,6,5,4,3,3 reps |
rest: 90s
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Dumbbell Arnold Press
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4x12 reps |
rest: 75s
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Barbell Shrug
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4x12 reps |
rest: 75s
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Dumbbell Lateral Raise
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3x15 reps |
rest: 90s
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Dumbbell Front Raise
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3x15 reps |
rest: 90s
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Dumbbell Bent-Over Reverse Fly
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3x15 reps |
rest: 90s
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Barbell Curl
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3x10 reps |
rest: 75s
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3x10 reps |
rest: 75s
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Barbell Preacher Curl
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3x10 reps |
rest: 75s
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Dumbbell Tricep Extension (Supine)
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3x10 reps |
rest: 75s
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Dumbbell Hammer Curl
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3x12 reps |
rest: 75s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 75s
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Barbell Wrist Curl (Palms Up)
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3x20 reps |
rest: 75s
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Barbell Wrist Curl (Palms Down)
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3x20 reps |
rest: 75s
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