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Barbell Bench Press
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4x8 reps |
rest: 60s
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Barbell Incline Bench Press
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3x8 reps |
rest: 60s
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Barbell Decline Bench Press
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4x8 reps |
rest: 60s
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Dumbbell Fly
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3x8 reps |
rest: 60s
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Dumbbell Press (Close Grip)
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x8 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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4x8 reps |
rest: 60s
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Cable High Pulley Tricep Extension
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3x8 reps |
rest: 60s
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Barbell Deep Squat
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5x8 reps |
rest: 60s
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Hack Squat
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5x8 reps |
rest: 60s
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Machine Leg Press
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5x8 reps |
rest: 60s
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Barbell Deadlift
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5x8 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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5x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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5x8 reps |
rest: 60s
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Glute Kickback
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5x8 reps |
rest: 60s
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Barbell Standing Calf Raise
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3x8 reps |
rest: 60s
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Machine Seated Calf Raise
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5x8 reps |
rest: 60s
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Crunch
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3x8 reps |
rest: 60s
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Dumbbell Side Bend
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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5x8 reps |
rest: 60s
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Cable High Pulley Tricep Extension
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5x8 reps |
rest: 60s
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Cable Seated Row
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5x8 reps |
rest: 60s
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Cable Shoulder Extension
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5x8 reps |
rest: 60s
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Dumbbell Hamstring Curl
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3x8 reps |
rest: 60s
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Barbell Shrug
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4x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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5x8 reps |
rest: 60s
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Barbell Curl
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5x8 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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5x8 reps |
rest: 60s
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Barbell Reverse Curl
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5x8 reps |
rest: 60s
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Cable Bicep Curl (Close Grip)
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5x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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5x8 reps |
rest: 60s
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Cable Seated Row
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5x8 reps |
rest: 60s
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Barbell Bent-Over Row (Reverse Grip)
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5x8 reps |
rest: 60s
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Barbell Wrist Curl (Posterior)
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4x8 reps |
rest: 60s
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