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Building your body, getting ripped, and keeping your weekends to yourself!
Barbell Bench Press
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4x10 reps |
rest: 60s
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Machine Fly
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4x10 reps |
rest: 60s
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Dumbbell Incline Bench Press (Hammer Grip)
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4x10 reps |
rest: 60s
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Barbell Decline Bench Press
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4x10 reps |
rest: 60s
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Cable Reverse Crunch
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4x10 reps |
rest: 60s
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Barbell Squat
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4x10 reps |
rest: 60s
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Machine Leg Extension
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4x10 reps |
rest: 60s
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Machine Leg Press
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4x10 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x10 reps |
rest: 60s
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Machine Calf Raise
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4x10 reps |
rest: 60s
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Machine Ab Crunch
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4x10 reps |
rest: 60s
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Barbell Clean Deadlift
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4x10 reps |
rest: 60s
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Smith Machine Shoulder Press
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4x8 reps |
rest: 60s
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Dumbbell Front Raise
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4x10 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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4x12 reps |
rest: 60s
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Barbell Upright Row
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4x12 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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4x12 reps |
rest: 60s
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Machine Ab Crunch
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4x10 reps |
rest: 60s
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T Bar Row
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4x10 reps |
rest: 60s
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Cable Seated Row
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4x10 reps |
rest: 60s
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Machine Lat Pulldown (Reverse Grip)
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4x10 reps |
rest: 60s
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Chin-Up
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3x8 reps |
rest: 60s
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Machine Ab Crunch
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4x10 reps |
rest: 60s
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Cable V-Bar Row
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4x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x10 reps |
rest: 60s
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EZ Bar Seated Curl (Close Grip)
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4x10 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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4x10 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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4x10 reps |
rest: 60s
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Barbell Tricep Extension
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4x10 reps |
rest: 60s
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Dumbbell Concentration Curl
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4x10 reps |
rest: 60s
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Machine Ab Crunch
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4x10 reps |
rest: 60s
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Cable Shoulder Extension
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4x10 reps |
rest: 60s
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Dip
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4x10 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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4x10 reps |
rest: 60s
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Weighted Tricep Dip
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4x10 reps |
rest: 60s
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Barbell Curl
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4x10 reps |
rest: 60s
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Dumbbell Bench Press
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4x10 reps |
rest: 60s
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Machine Ab Crunch
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4x10 reps |
rest: 60s
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Chin-Up
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4x5 reps |
rest: 60s
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