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Barbell Bench Press
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4x10 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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4x10 reps |
rest: 30s
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Barbell Rear Military Press
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4x10 reps |
rest: 30s
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Dumbbell Cuban Press
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4x10 reps |
rest: 30s
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Dip
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4x12 reps |
rest: 30s
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Dumbbell Lateral Raise
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4x12 reps |
rest: 30s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 0s
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Dumbbell One-Arm Front Raise
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3x8 reps |
rest: 0s
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Dumbbell Alternating Posterior Fly (Stability Ball)
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3x8 reps |
rest: 0s
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Barbell Shoulder Press
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3x8 reps |
rest: 0s
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Windshield Wipers
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4x10 reps |
rest: 60s
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Barbell Squat
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4x5 reps |
rest: 60s
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Barbell Front Squat
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4x10 reps |
rest: 60s
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Machine Single-Leg Press
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4x10 reps |
rest: 60s
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Machine Calf Raise
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4x12 reps |
rest: 60s
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Hanging Leg Raise
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4x12 reps |
rest: 60s
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Barbell Ab Rollout (Kneeling)
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4x10 reps |
rest: 60s
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Crunch
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2x8 reps |
rest: 60s
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Weighted Pull-Up
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4x5 reps |
rest: 60s
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Dumbbell One-Arm Row
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4x12 reps |
rest: 30s
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Machine Inverted Row
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4x10 reps |
rest: 30s
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Dumbbell Incline Curl
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4x10 reps |
rest: 30s
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Dumbbell Zottman Curl
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4x8 reps |
rest: 60s
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Dumbbell Hammer Curl (Cross Body)
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4x8 reps |
rest: 30s
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Cable Reverse Curl
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4x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x6 reps |
rest: 15s
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Dumbbell Bench Press
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3x6 reps |
rest: 30s
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Cable Incline Fly
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4x10 reps |
rest: 20s
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Barbell Bench Press (Close Grip)
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4x10 reps |
rest: 30s
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Cable Tricep Pushdown (V-Bar)
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4x8 reps |
rest: 0s
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Dip
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4x8 reps |
rest: 0s
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Push-Up (Close Hand)
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4x8 reps |
rest: 60s
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Barbell Deadlift
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4x5 reps |
rest: 60s
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Barbell Romanian Deadlift
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4x10 reps |
rest: 30s
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Barbell Zercher Squat
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4x12 reps |
rest: 30s
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Stability Ball Weighted Sit-Up
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4x10 reps |
rest: 45s
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4x10 reps |
rest: 30s
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