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Dumbbell Incline Bench Press
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3x8 reps |
rest: 90s
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Dumbbell Shoulder Press
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3x8 reps |
rest: 90s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 90s
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Cable Bicep Curl
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3x8 reps |
rest: 90s
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Pull-Up
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3x8 reps |
rest: 90s
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Dumbbell Bicep Curl
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3x8 reps |
rest: 90s
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Dumbbell Pullover
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3x8 reps |
rest: 90s
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Superman
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3x8 reps |
rest: 90s
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Barbell Squat
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3x5 reps |
rest: 90s
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Machine Leg Extension
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3x10,8,6 reps |
rest: 60s
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Cable Standing Leg Curl
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3x12,10,6 reps |
rest: 60s
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Dumbbell Stiff-Leg Deadlift
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3x12 reps |
rest: 60s
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Barbell Standing Calf Raise
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3x20 reps |
rest: 60s
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3x20 reps |
rest: 60s
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Sit-Up
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3x8 reps |
rest: 60s
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3x20 reps |
rest: 60s
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Barbell Bench Press
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3x5 reps |
rest: 90s
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Dumbbell Fly
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4x12 reps |
rest: 90s
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Bench Dip
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4x12 reps |
rest: 90s
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Dumbbell Seated Shoulder Press
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3x5 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x12 reps |
rest: 90s
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Cable Rope Overhead Tricep Extension
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4x12 reps |
rest: 90s
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Barbell Deadlift
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3x5 reps |
rest: 90s
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Cable Front Lat Pulldown (Close Grip)
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3x10 reps |
rest: 90s
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3x10 reps |
rest: 90s
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Dumbbell Bent-Over Row
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3x10 reps |
rest: 90s
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Dumbbell Bicep Curl
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6x15,14,13,12,11,10 reps |
rest: 90s
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Barbell Ab Rollout (Kneeling)
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3x20 reps |
rest: 90s
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3x20 reps |
rest: 90s
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Weight Plate Russian Twist
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3x20 reps |
rest: 90s
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3x10 reps |
rest: 90s
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Plank
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3x10 reps |
rest: 90s
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Barbell Hip Thrust
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3x10 reps |
rest: 90s
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3x60 reps |
rest: 90s
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Dumbbell Walking Lunge
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3x10 reps |
rest: 90s
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Push-Up
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3x10 reps |
rest: 90s
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Dumbbell Step-Up
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3x10 reps |
rest: 90s
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Stability Ball Hamstring Curl to Bridge
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3x20 reps |
rest: 90s
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