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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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3x8 reps |
rest: 60s
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Dumbbell Incline Tricep Extension
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3x10 reps |
rest: 20s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x10 reps |
rest: 20s
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Dumbbell Alternating Bicep Curl
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3x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 20s
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Cable Tricep Pushdown (Rope)
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3x10 reps |
rest: 20s
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Cable Seated Row
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3x10 reps |
rest: 20s
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Machine Fly
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3x10 reps |
rest: 20s
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Barbell Deadlift
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3x10 reps |
rest: 20s
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Barbell Kneeling Squat
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3x8 reps |
rest: 60s
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Machine Back Extension
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3x10 reps |
rest: 20s
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Machine Ab Crunch
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3x10 reps |
rest: 20s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Machine Leg Press
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3x8 reps |
rest: 60s
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Machine Hip Abduction
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3x8 reps |
rest: 60s
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Machine Hip Adduction
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3x8 reps |
rest: 60s
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Machine Ab Crunch
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3x10 reps |
rest: 20s
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3x10 reps |
rest: 20s
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Dumbbell Lunge
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3x10 reps |
rest: 20s
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Single-Leg Kickback
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3x10 reps |
rest: 20s
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Machine Hip Abduction
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3x10 reps |
rest: 20s
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Machine Hip Adduction
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3x10 reps |
rest: 20s
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3x10 reps |
rest: 20s
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Jump Squat
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3x10 reps |
rest: 20s
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Back Hyperextension
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3x10 reps |
rest: 20s
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Stability Ball Trunk Rotation
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3x10 reps |
rest: 20s
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Dumbbell Side Bend
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3x10 reps |
rest: 20s
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Machine Leg Curl (Prone)
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3x10 reps |
rest: 20s
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Machine Leg Extension
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3x10 reps |
rest: 20s
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Machine Leg Press
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3x10 reps |
rest: 20s
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Step Machine
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1x0 reps |
rest: 20s
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Stability Ball Trunk Rotation
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3x10 reps |
rest: 20s
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Machine Ab Crunch
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3x10 reps |
rest: 20s
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Superman
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3x10 reps |
rest: 20s
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Plank
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3x10 reps |
rest: 20s
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Sphinx
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3x10 reps |
rest: 20s
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Abdominal Hip Roll
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3x10 reps |
rest: 20s
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Ab Draw Leg Slide
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3x10 reps |
rest: 20s
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Pelvic Tilt to Glute Bridge
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3x10 reps |
rest: 20s
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Alternating Heel Touch
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3x10 reps |
rest: 20s
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Cobra
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3x10 reps |
rest: 20s
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Stability Ball Leg Lift
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3x10 reps |
rest: 20s
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Back Hyperextension
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3x10 reps |
rest: 20s
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Cable Front Lat Pulldown (Close Grip)
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3x10 reps |
rest: 20s
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Cable Seated Row
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3x10 reps |
rest: 20s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 20s
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Barbell Deadlift
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3x10 reps |
rest: 20s
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Barbell Bent-Over Row
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3x10 reps |
rest: 20s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 20s
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Bench Dip
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3x10 reps |
rest: 20s
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Dumbbell One-Arm Front Raise
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3x10 reps |
rest: 20s
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Dumbbell Bench Press
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3x10 reps |
rest: 20s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 20s
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Dumbbell Fly
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3x10 reps |
rest: 20s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 20s
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Dumbbell Incline Tricep Extension
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3x10 reps |
rest: 20s
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Dumbbell Reverse Fly
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3x10 reps |
rest: 20s
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Dumbbell Alternating Hammer Curl
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3x10 reps |
rest: 20s
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Dumbbell Bent-Over Raise
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3x10 reps |
rest: 20s
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Dumbbell One-Arm Row
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3x10 reps |
rest: 20s
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Barbell Upright Row
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3x10 reps |
rest: 20s
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EZ Bar Curl
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3x10 reps |
rest: 20s
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Cable Tricep Pushdown (V-Bar)
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3x10 reps |
rest: 20s
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Machine Fly
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3x10 reps |
rest: 20s
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Stability Ball Trunk Rotation
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3x10 reps |
rest: 20s
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Dumbbell Side Bend
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3x10 reps |
rest: 20s
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Ab Draw Leg Slide
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3x10 reps |
rest: 20s
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Leg Raise
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3x10 reps |
rest: 20s
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