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Yea, It's Gonna Hurt!
Barbell Bench Press
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4x12 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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4x12 reps |
rest: 60s
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Cable Rope Face Pull
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4x12 reps |
rest: 60s
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Barbell Behind the Back Shrug
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4x12 reps |
rest: 60s
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Smith Machine Decline Bench Press
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4x12 reps |
rest: 60s
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Dumbbell One-Arm French Press (Stability Ball)
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4x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x12 reps |
rest: 60s
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Barbell Reverse Tricep Bench Press
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4x12 reps |
rest: 60s
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Dip
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3x12 reps |
rest: 60s
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Cable Cross-Over
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2x12 reps |
rest: 60s
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Cable Mid Chest Crossover
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2x12 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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4x12 reps |
rest: 60s
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Sit-Up
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3x12 reps |
rest: 60s
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Side Jacknife
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3x8 reps |
rest: 60s
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Pull-Up
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4x12 reps |
rest: 60s
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Barbell Bent-Over Row
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4x12 reps |
rest: 60s
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Barbell Deep Squat
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4x12 reps |
rest: 60s
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Cable Grip Lat Pulldown (Narrow Grip)
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4x12 reps |
rest: 60s
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Barbell Preacher Curl
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4x12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x12 reps |
rest: 60s
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Cable Seated Row
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4x12 reps |
rest: 60s
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Dumbbell Pullover
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4x12 reps |
rest: 60s
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Dumbbell Incline Hammer Curl
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4x12 reps |
rest: 60s
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Machine Leg Press
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4x12 reps |
rest: 60s
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Machine Calf Raise
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4x12 reps |
rest: 60s
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Cable Bicep Curl (Close Grip)
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4x12 reps |
rest: 60s
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Plank
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4x12 reps |
rest: 60s
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Cable Rotation (Stability Ball)
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4x12 reps |
rest: 60s
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Push-Up (Wide Hand)
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4x12 reps |
rest: 60s
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