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Ballancing strenght and hypertrophy
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Barbell Bench Press
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5x6 reps |
rest: 130s
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Pull-Up
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4x8 reps |
rest: 100s
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Barbell Shoulder Press
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4x8 reps |
rest: 95s
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Barbell Bent-Over Row
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4x8 reps |
rest: 95s
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Dumbbell Incline Bench Press
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4x7 reps |
rest: 110s
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Cable Bicep Curl (Close Grip)
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3x10 reps |
rest: 60s
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Dip
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4x8 reps |
rest: 75s
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Dumbbell Lateral Raise
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4x8 reps |
rest: 65s
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Barbell Squat
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5x8 reps |
rest: 120s
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Barbell Romanian Deadlift
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4x8 reps |
rest: 100s
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Machine Leg Press
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4x8 reps |
rest: 100s
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Reverse Hyper (Flat Bench)
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3x8 reps |
rest: 60s
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Machine Seated Calf Raise
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4x10 reps |
rest: 75s
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Machine Leg Extension
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3x10 reps |
rest: 75s
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Calf Press On Leg Press
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4x10 reps |
rest: 75s
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Leg Raise
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3x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x12 reps |
rest: 95s
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Cable V Bar Pulldown
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4x12 reps |
rest: 95s
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Dumbbell Bench Press
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4x12 reps |
rest: 95s
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T Bar Row
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4x12 reps |
rest: 75s
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Dumbbell Incline Fly
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3x12 reps |
rest: 85s
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Cable Rope Face Pull
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3x12 reps |
rest: 90s
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Dumbbell Seated Tricep Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Curl
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4x12 reps |
rest: 75s
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Cable One-Arm Lateral Raise
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3x12 reps |
rest: 75s
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Barbell Deadlift
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4x8 reps |
rest: 120s
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Barbell Front Squat
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4x12 reps |
rest: 95s
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Hack Squat
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3x12 reps |
rest: 75s
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Reverse Hyper (Flat Bench)
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3x12 reps |
rest: 75s
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Dumbbell Lunge
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3x12 reps |
rest: 75s
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Calf Press On Leg Press
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4x12 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x10 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 60s
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