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Barbell Bench Press
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5x3 reps |
rest: 120s
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1x8 reps |
rest: 120s
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3x8 reps |
rest: 60s
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Weighted Tricep Dip
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3x10 reps |
rest: 60s
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Machine Fly
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5x10 reps |
rest: 30s
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Dumbbell Seated Tricep Press
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5x10 reps |
rest: 30s
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Dumbbell Seated Side Lateral Raise
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5x10 reps |
rest: 15s
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Bench Weighted Decline Crunch
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4x10 reps |
rest: 60s
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Barbell Deadlift
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5x3 reps |
rest: 120s
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Weighted Pull-Up
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3x8 reps |
rest: 60s
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Cable Rope Face Pull
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3x10 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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5x10 reps |
rest: 30s
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Barbell Curl
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5x10 reps |
rest: 30s
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Machine Reverse Fly
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5x10 reps |
rest: 15s
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Dumbbell Alternating Hammer Curl
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5x10 reps |
rest: 30s
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Barbell Squat
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5x3 reps |
rest: 120s
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1x8 reps |
rest: 120s
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Smith Machine Good Morning
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3x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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5x10 reps |
rest: 30s
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Plank
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5x8 reps |
rest: 30s
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Machine Seated Calf Raise
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5x10 reps |
rest: 15s
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Barbell Standing Calf Raise
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5x10 reps |
rest: 15s
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Barbell Military Press
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5x3 reps |
rest: 120s
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1x8 reps |
rest: 120s
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Barbell Incline Bench Press
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3x8 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x10 reps |
rest: 60s
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Machine Fly
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5x10 reps |
rest: 30s
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Cable Tricep Pushdown (Rope)
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5x10 reps |
rest: 30s
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Cable Lateral Raise
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5x10 reps |
rest: 15s
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Cable Elevated Row
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5x5 reps |
rest: 120s
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Cable Lat Pulldown (Wide Grip)
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5x10 reps |
rest: 60s
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Back Hyperextension
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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5x10 reps |
rest: 30s
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Dumbbell Incline Curl
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5x10 reps |
rest: 30s
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Cable Rope Face Pull
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3x10 reps |
rest: 60s
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Hanging Knee Raise Rotation
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3x8 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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5x10 reps |
rest: 30s
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Barbell Squat
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5x3 reps |
rest: 120s
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1x8 reps |
rest: 180s
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Barbell Romanian Deadlift
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3x8 reps |
rest: 60s
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Barbell Hip Thrust
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3x10 reps |
rest: 60s
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5x7 reps |
rest: 30s
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Hanging Leg Raise
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4x10 reps |
rest: 60s
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Machine Seated Calf Raise
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5x10 reps |
rest: 15s
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