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Smith Machine Squat
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4x15 reps |
rest: 60s
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Dumbbell Bench Press
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4x12 reps |
rest: 60s
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Machine Assisted Pull-Up
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4x12 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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4x10 reps |
rest: 60s
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Dumbbell Bicep Curl
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4x8 reps |
rest: 60s
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Cable Tricep Pushdown (V-Bar)
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4x8 reps |
rest: 60s
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Walking
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1x0 reps |
rest: 15s
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Step Machine
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1x0 reps |
rest: 30s
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Machine Leg Press
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4x12 reps |
rest: 60s
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Machine Bench Press
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4x12 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x12 reps |
rest: 60s
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Dumbbell Seated Side Lateral Raise
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4x12 reps |
rest: 60s
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Barbell Curl
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4x12 reps |
rest: 60s
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Dumbbell Tricep Extension
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4x12 reps |
rest: 60s
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Walking
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1x0 reps |
rest: 15s
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Stationary Bike
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1x0 reps |
rest: 30s
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Machine Leg Curl (Prone)
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4x12 reps |
rest: 60s
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Dumbbell Fly
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4x20 reps |
rest: 60s
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Machine Lat Pulldown
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4x12 reps |
rest: 60s
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Machine Reverse Fly
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4x20 reps |
rest: 60s
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Preacher Curl Machine
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4x12 reps |
rest: 60s
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Towel Tricep Extension
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4x12 reps |
rest: 60s
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Walking
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1x0 reps |
rest: 15s
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Treadmill Running
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1x0 reps |
rest: 20s
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