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Barbell Deep Squat
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5x8 reps |
rest: 120s
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Machine Inverted Row
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4x8 reps |
rest: 15s
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Push-Up
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4x12 reps |
rest: 70s
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Machine Leg Press
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4x6 reps |
rest: 90s
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Dumbbell Bench Press
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4x12 reps |
rest: 15s
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Dumbbell Walking Lunge
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4x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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4x8 reps |
rest: 15s
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Dumbbell Stiff-Leg Deadlift
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4x8 reps |
rest: 60s
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Barbell Clean and Jerk
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4x10 reps |
rest: 60s
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Elliptical Training
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1x0 reps |
rest: 20s
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Barbell Bench Press
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4x8 reps |
rest: 120s
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Barbell Bench Press (Close Grip)
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4x8 reps |
rest: 15s
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Dumbbell Jump Squat
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4x12 reps |
rest: 90s
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Dumbbell Incline Bench Press
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4x8 reps |
rest: 15s
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Dumbbell Bicep Curl
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4x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x10 reps |
rest: 15s
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4x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x8 reps |
rest: 15s
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Machine Calf Raise
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4x15 reps |
rest: 60s
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Decline Crunch
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3x8 reps |
rest: 30s
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Cable Kneeling Crunch
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3x8 reps |
rest: 30s
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Barbell Deadlift
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4x8 reps |
rest: 120s
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Barbell Incline Bench Press
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4x12 reps |
rest: 15s
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Machine Leg Extension
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4x10 reps |
rest: 90s
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Barbell Bent-Over Row
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4x8 reps |
rest: 15s
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Machine Leg Curl (Prone)
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4x10 reps |
rest: 90s
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Barbell Hip Thrust
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4x8 reps |
rest: 15s
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Push-Up (Close Hand)
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4x12 reps |
rest: 60s
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Pull-Up
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4x5 reps |
rest: 90s
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Barbell Seated Twist
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4x12 reps |
rest: 60s
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1x0 reps |
rest: 10s
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