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Barbell Squat
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5x5 reps |
rest: 180s
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Barbell Front Squat
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3x12 reps |
rest: 120s
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Barbell Stiff-Leg Deadlift
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4x10 reps |
rest: 90s
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Dumbbell Lunge
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3x16 reps |
rest: 60s
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Dumbbell Lateral Lunge with Bicep Curl
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2x20 reps |
rest: 60s
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Machine Leg Press
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3x15 reps |
rest: 90s
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Machine Leg Extension
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2x20 reps |
rest: 50s
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Cable External Rotation
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3x15 reps |
rest: 30s
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Dumbbell Bent-Over Reverse Fly
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2x15 reps |
rest: 30s
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Barbell Bench Press
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3x20 reps |
rest: 60s
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Barbell Bench Press
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3x3 reps |
rest: 180s
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Dumbbell Bench Press
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4x8 reps |
rest: 140s
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Dumbbell Incline Bench Press
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3x15 reps |
rest: 140s
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4x12 reps |
rest: 60s
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2x20 reps |
rest: 60s
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Barbell Squat
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3x3 reps |
rest: 180s
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Barbell Deadlift
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2x15 reps |
rest: 60s
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Barbell Deadlift
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5x5 reps |
rest: 180s
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Barbell Overhead Squat
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3x8 reps |
rest: 120s
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Dumbbell One-Arm Row
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4x10 reps |
rest: 120s
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Cable Lat Pulldown (Wide Grip)
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3x15 reps |
rest: 60s
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Barbell Shrug
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4x15 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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4x6 reps |
rest: 150s
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Cable Tricep Pushdown (Rope)
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3x15 reps |
rest: 120s
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Dumbbell Bicep Curl
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3x6 reps |
rest: 150s
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Barbell Preacher Curl
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4x10 reps |
rest: 120s
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4x6 reps |
rest: 60s
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Decline Crunch
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3x10 reps |
rest: 60s
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Barbell Ab Rollout (Kneeling)
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3x10 reps |
rest: 50s
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Hanging Leg Raise
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4x8 reps |
rest: 30s
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Barbell Military Press
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5x5 reps |
rest: 180s
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Barbell Rear Press
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4x6 reps |
rest: 100s
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Barbell Push Press
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4x6 reps |
rest: 100s
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Dumbbell Seated Shoulder Press
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4x8 reps |
rest: 150s
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3x15 reps |
rest: 60s
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Kettlebell One-Arm Clean and Jerk
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3x20 reps |
rest: 60s
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Dumbbell Bent-Over Reverse Fly
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3x15 reps |
rest: 50s
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