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Barbell Bench Press
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4x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 60s
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Smith Machine Decline Bench Press
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3x10 reps |
rest: 60s
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Dip
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4x10 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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4x10 reps |
rest: 60s
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Cable Kneeling Crunch
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3x10 reps |
rest: 60s
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Barbell Hip Thrust
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3x10 reps |
rest: 60s
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Barbell Shoulder Press
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4x10 reps |
rest: 60s
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Dumbbell Alternating Press
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3x10 reps |
rest: 60s
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3x10 reps |
rest: 60s
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Barbell Squat
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4x10 reps |
rest: 60s
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Barbell Deadlift
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3x10 reps |
rest: 60s
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Dumbbell Walking Lunge
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3x10 reps |
rest: 60s
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Dumbbell Calf Raise
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3x10 reps |
rest: 60s
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Dumbbell Seated Calf Raise
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3x10 reps |
rest: 60s
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Barbell Bent-Over Row
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4x10 reps |
rest: 60s
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Dumbbell Bent-Over Row
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3x10 reps |
rest: 60s
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Cable Seated Row
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3x10 reps |
rest: 60s
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Barbell Shrug
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4x10 reps |
rest: 60s
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Barbell Curl
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3x10 reps |
rest: 60s
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Barbell Preacher Curl
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3x10 reps |
rest: 60s
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Barbell Wrist Curl (Palms Down)
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3x10 reps |
rest: 60s
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Barbell Reverse Curl
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3x10 reps |
rest: 60s
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Dumbbell Incline Fly
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3x15 reps |
rest: 60s
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Dumbbell Fly
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3x15 reps |
rest: 60s
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Cable Cross-Over
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3x15 reps |
rest: 60s
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Cable Shoulder Extension
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3x15 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x10 reps |
rest: 60s
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Cable Lying Tricep Extension
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3x15 reps |
rest: 60s
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Crunch
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3x15 reps |
rest: 60s
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Cable One-Arm Side Bend
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3x15 reps |
rest: 60s
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Dumbbell Side Bend
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3x15 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x15 reps |
rest: 60s
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Barbell Front Raise
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3x15 reps |
rest: 60s
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Dumbbell Bent-Over Raise
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3x15 reps |
rest: 60s
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Machine Leg Extension
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4x15 reps |
rest: 60s
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Machine Seated Leg Curl
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4x15 reps |
rest: 60s
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Dumbbell Seated Calf Raise
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3x15 reps |
rest: 60s
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Donkey Calf Raise
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3x15 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x15 reps |
rest: 60s
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Machine Reverse Lat Pulldown (Close Grip)
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3x15 reps |
rest: 60s
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Cable One-Arm Lat Pulldown
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3x10 reps |
rest: 60s
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Barbell Behind the Back Shrug
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4x15 reps |
rest: 60s
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Dumbbell Incline Curl
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3x15 reps |
rest: 60s
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Cable Bicep Curl (Supine Close Grip)
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3x15 reps |
rest: 60s
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Cable Rope Hammer Curl
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3x15 reps |
rest: 60s
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Dumbbell Seated Wrist Curl (Palms Down)
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3x15 reps |
rest: 60s
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