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Walking
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1x0 reps |
rest: 60s
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Recumbent Bike
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1x0 reps |
rest: 60s
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Indoor Cycling
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1x0 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Dumbbell Squat
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3x8 reps |
rest: 60s
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Hack Squat
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3x8 reps |
rest: 60s
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Machine Leg Press (Narrow Stance)
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3x8 reps |
rest: 60s
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Quadricep Stretch
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3x8 reps |
rest: 60s
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Leg Raise
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3x8 reps |
rest: 60s
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Hanging Leg Raise
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3x8 reps |
rest: 60s
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Reverse Crunch
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3x8 reps |
rest: 60s
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Toe Touches
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3x8 reps |
rest: 60s
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Barbell Curl
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3x8 reps |
rest: 60s
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Dumbbell Incline Curl
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3x8 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x8 reps |
rest: 60s
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Cable Reverse Curl
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3x8 reps |
rest: 60s
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Dumbbell Concentration Curl
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Bench Dip
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3x8 reps |
rest: 60s
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EZ Bar Tricep Extension (Close Grip)
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3x8 reps |
rest: 60s
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Dumbbell Incline Tricep Extension
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3x8 reps |
rest: 60s
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Cable One-Arm Tricep Extension
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3x8 reps |
rest: 60s
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Dumbbell Wrist Curl (Palms Up)
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3x8 reps |
rest: 60s
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Wrist Roller
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3x8 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Fly
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3x8 reps |
rest: 60s
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Dumbbell Decline Bench Press
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3x8 reps |
rest: 60s
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Machine Fly
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Cable Cross-Over
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3x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x8 reps |
rest: 60s
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Barbell Front Raise
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3x8 reps |
rest: 60s
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Cable Shrug
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3x8 reps |
rest: 60s
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Decline Crunch
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3x8 reps |
rest: 60s
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Crunch
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3x8 reps |
rest: 60s
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Machine Ab Crunch
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3x8 reps |
rest: 60s
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Cable Kneeling Crunch
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3x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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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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Smith Machine Squat
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3x8 reps |
rest: 60s
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90/90 Hamstring Stretch
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3x8 reps |
rest: 60s
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Dumbbell Stiff-Leg Deadlift
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3x8 reps |
rest: 60s
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Hack Squat (Reverse Position)
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3x8 reps |
rest: 60s
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Calf Press On Leg Press
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3x8 reps |
rest: 60s
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Machine Seated Calf Raise
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3x8 reps |
rest: 60s
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Single-Leg Donkey Calf Raise
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3x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Pull-Up
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3x8 reps |
rest: 60s
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T Bar Row
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3x8 reps |
rest: 60s
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Leverage Machine High Row
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3x8 reps |
rest: 60s
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Machine Inverted Row
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 60s
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Back Hyperextension
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3x8 reps |
rest: 60s
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Machine Lat Pulldown (Reverse Grip)
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3x8 reps |
rest: 60s
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Back Extension (Prone)
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3x8 reps |
rest: 60s
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Back Extension (Prone)
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3x8 reps |
rest: 60s
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Oblique Crunch
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3x8 reps |
rest: 60s
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Alternating Heel Touch
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3x8 reps |
rest: 60s
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Weight Plate Rotation
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3x8 reps |
rest: 60s
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Weight Plate Russian Twist
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3x8 reps |
rest: 60s
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Barbell Seated Twist
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3x8 reps |
rest: 60s
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