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Machine Assisted Pull-Up
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3x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x20 reps |
rest: 60s
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Cable Seated Row
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3x10 reps |
rest: 60s
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Back Hyperextension
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3x10 reps |
rest: 30s
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Barbell Preacher Curl
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3x10 reps |
rest: 60s
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Dumbbell Concentration Curl
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6x10 reps |
rest: 60s
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Barbell Curl
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3x10 reps |
rest: 60s
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Cable Wood Chop
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6x10 reps |
rest: 60s
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Barbell Squat
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3x10 reps |
rest: 60s
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Machine Leg Press
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3x10 reps |
rest: 60s
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Dumbbell Lunge
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3x10 reps |
rest: 60s
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Barbell Standing Calf Raise
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3x10 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x10 reps |
rest: 60s
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Barbell Overhead Front Raise
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3x10 reps |
rest: 60s
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Cable Upright Row
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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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Weighted Hanging Knee Raise
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3x10 reps |
rest: 60s
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Dumbbell Bench Press
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3x10 reps |
rest: 60s
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Dumbbell Fly
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3x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 60s
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Barbell Incline Bench Press
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3x10 reps |
rest: 60s
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3x10 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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3x10 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x10 reps |
rest: 60s
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Cable Shoulder Extension
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3x10 reps |
rest: 60s
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Cable Kneeling Crunch
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2x10 reps |
rest: 60s
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Cable Rope Face Pull
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3x8 reps |
rest: 60s
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