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Smith Machine Shrug
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3x10 reps |
rest: 30s
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Smith Machine Upright Row
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3x10 reps |
rest: 30s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 30s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 30s
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Barbell Front Raise
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3x10 reps |
rest: 30s
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Cable Lateral Raise
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3x10 reps |
rest: 30s
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Cable Rope Hammer Curl
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3x10 reps |
rest: 30s
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Dumbbell Alternating Hammer Curl
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3x10 reps |
rest: 30s
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EZ Bar Curl
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3x10 reps |
rest: 30s
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Barbell Reverse Curl
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3x10 reps |
rest: 30s
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Barbell Preacher Curl
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3x10 reps |
rest: 30s
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Cable One-Arm Bicep Curl
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3x10 reps |
rest: 30s
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Tricep Push-Up
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3x10 reps |
rest: 30s
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Barbell Bench Press (Close Grip)
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3x10 reps |
rest: 30s
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Dip
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3x10 reps |
rest: 30s
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Barbell Tricep Extension (Supine)
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3x10 reps |
rest: 30s
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Cable Shoulder Extension
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3x10 reps |
rest: 30s
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Cable Tricep Pushdown (Rope)
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3x10 reps |
rest: 30s
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Back Hyperextension
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3x10 reps |
rest: 30s
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Pull-Up
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3x10 reps |
rest: 30s
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Barbell Bent-Over Row
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3x10 reps |
rest: 30s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 30s
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Cable Seated Row
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3x10 reps |
rest: 30s
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Dumbbell Lateral Raise (Prone)
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3x10 reps |
rest: 30s
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Push-Up (Wide Hand)
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3x10 reps |
rest: 30s
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Barbell Bench Press
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3x10 reps |
rest: 30s
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Barbell Incline Bench Press
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3x10 reps |
rest: 30s
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Dumbbell Bench Press
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3x10 reps |
rest: 30s
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Dumbbell Incline Fly
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3x10 reps |
rest: 30s
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Cable Cross-Over
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3x10 reps |
rest: 30s
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Dumbbell Plie Squat
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3x10 reps |
rest: 30s
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Dumbbell Step-Up
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3x10 reps |
rest: 30s
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Dumbbell Squat
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3x10 reps |
rest: 30s
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Machine Leg Press
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3x10 reps |
rest: 30s
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Dumbbell Lunge
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3x10 reps |
rest: 30s
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Dumbbell Seated Single-Leg Calf Raise
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3x10 reps |
rest: 30s
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Bench Crunch
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3x10 reps |
rest: 30s
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Decline Crunch
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3x10 reps |
rest: 30s
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Leg Raise
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3x10 reps |
rest: 30s
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Cross Body Crunch
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3x10 reps |
rest: 30s
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Stability Ball Crunch
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3x10 reps |
rest: 30s
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Decline Oblique Crunch
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3x10 reps |
rest: 30s
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