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Barbell Bench Press
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4x5 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x5 reps |
rest: 60s
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Smith Machine Decline Bench Press
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3x5 reps |
rest: 60s
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Dip
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4x5 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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4x5 reps |
rest: 60s
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3x5 reps |
rest: 60s
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Hanging Leg Raise
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3x5 reps |
rest: 60s
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Barbell Shoulder Press
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4x5 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x5 reps |
rest: 60s
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Dumbbell Upright Row
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3x5 reps |
rest: 60s
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Barbell Squat
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4x5 reps |
rest: 60s
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Barbell Deadlift
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3x5 reps |
rest: 60s
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Dumbbell Step-Up
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3x5 reps |
rest: 60s
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Dumbbell Calf Raise
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3x5 reps |
rest: 60s
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Dumbbell Seated Calf Raise
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3x5 reps |
rest: 60s
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Barbell Bent-Over Row
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4x5 reps |
rest: 60s
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Dumbbell Incline Bench Row
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3x5 reps |
rest: 60s
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Cable Seated Row
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3x5 reps |
rest: 60s
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Barbell Shrug
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4x5 reps |
rest: 60s
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Barbell Curl
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3x5 reps |
rest: 60s
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Barbell Concentration Curl (Close Grip)
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3x5 reps |
rest: 60s
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Barbell Wrist Curl (Palms Down)
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3x5 reps |
rest: 60s
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Barbell Reverse Curl
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3x5 reps |
rest: 60s
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Cable Lower Chest Raise
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4x30 reps |
rest: 60s
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Cable Cross-Over
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3x30 reps |
rest: 60s
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Dumbbell Fly
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3x30 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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3x30 reps |
rest: 60s
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Cable Lying Tricep Extension
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3x30 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x30 reps |
rest: 60s
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Cross Body Crunch
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3x30 reps |
rest: 60s
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Cable Wood Chop
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3x30 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x30 reps |
rest: 60s
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Cable Front Raise
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3x30 reps |
rest: 60s
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Dumbbell Lateral Raise (Prone)
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3x30 reps |
rest: 60s
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Machine Leg Extension
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4x30 reps |
rest: 60s
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Machine Seated Leg Curl
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4x30 reps |
rest: 60s
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Dumbbell Seated Calf Raise
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3x30 reps |
rest: 60s
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Donkey Calf Raise
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3x30 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x30 reps |
rest: 60s
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Cable Rear Pulldown (Wide Grip)
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3x30 reps |
rest: 60s
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3x30 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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4x30 reps |
rest: 60s
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Cable Bicep Curl (Close Grip)
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3x30 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x30 reps |
rest: 60s
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Dumbbell Incline Curl
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3x30 reps |
rest: 60s
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Dumbbell Seated Wrist Curl (Palms Down)
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3x30 reps |
rest: 60s
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