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Barbell Deep Squat
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3x6 reps |
rest: 60s
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Barbell Lunge
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3x12 reps |
rest: 60s
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Kettlebell Goblet Squat
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3x25 reps |
rest: 60s
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Barbell Romanian Deadlift
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3x6 reps |
rest: 60s
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Barbell Glute Bridge
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6x12 reps |
rest: 60s
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Back Hyperextension
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3x25 reps |
rest: 60s
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Barbell Ab Rollout (Kneeling)
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3x12 reps |
rest: 60s
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Hanging Knee Raise
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3x15 reps |
rest: 60s
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Sit-Up
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3x15 reps |
rest: 60s
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Stability Ball Crunch
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3x20 reps |
rest: 60s
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Barbell Bench Press
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3x6 reps |
rest: 60s
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Barbell Incline Bench Press
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3x12 reps |
rest: 60s
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Dumbbell Incline Fly
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3x25 reps |
rest: 60s
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Dip
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3x10 reps |
rest: 60s
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Barbell Decline Bench Press
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3x10 reps |
rest: 60s
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Barbell Bent-Over Row
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3x6 reps |
rest: 60s
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Cable Elevated Row
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3x12 reps |
rest: 60s
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Machine Lat Pulldown
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3x25 reps |
rest: 60s
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Barbell Pullover
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3x10 reps |
rest: 60s
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Cable Rope Face Pull
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3x10 reps |
rest: 60s
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Barbell Shoulder Press
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3x6 reps |
rest: 60s
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Dumbbell Alternating Deltoid Raise
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3x12 reps |
rest: 60s
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Dumbbell Seated Bent-Over Reverse Fly
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3x25 reps |
rest: 60s
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Dumbbell Alternating Preacher Curl
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3x6 reps |
rest: 60s
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Cable One-Arm Bicep Curl
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3x12 reps |
rest: 60s
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Dumbbell Seated Hammer Curl
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3x25 reps |
rest: 60s
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Barbell Seated Tricep Extension
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3x6 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x12 reps |
rest: 60s
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Dumbbell Alternating Tricep Kickback
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3x25 reps |
rest: 60s
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Machine Leg Press
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3x6 reps |
rest: 60s
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Barbell Side Split Squat
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3x12 reps |
rest: 60s
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Machine Leg Extension
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3x25 reps |
rest: 60s
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Machine Seated Leg Curl
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3x15 reps |
rest: 60s
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Sit-Up
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3x20 reps |
rest: 60s
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Stability Ball Crunch
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3x25 reps |
rest: 60s
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Stability Ball Trunk Rotation
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3x15 reps |
rest: 60s
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Pull-Up
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3x12 reps |
rest: 60s
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Dumbbell Alternating Arnold Press (Stability Ball)
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3x12 reps |
rest: 60s
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Dumbbell Seated Bent-Over Reverse Fly
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3x12 reps |
rest: 60s
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Kettlebell Alternating Hang Clean
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3x12 reps |
rest: 60s
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Barbell Ab Rollout (Kneeling)
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1x8 reps |
rest: 60s
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Exercise Dome Push-Up
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3x12 reps |
rest: 60s
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Barbell Snatch
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3x12 reps |
rest: 60s
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Cable One-Arm Seated Row
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3x12 reps |
rest: 60s
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Tricep Push-Up
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3x12 reps |
rest: 60s
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Stability Ball Pull-In
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3x12 reps |
rest: 60s
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