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Rowing
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1x0 reps |
rest: 10s
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Cable Rear Pulldown (Wide Grip)
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4x10 reps |
rest: 0s
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Machine Reverse Lat Pulldown (Close Grip)
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4x10 reps |
rest: 30s
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Cable Seated Row
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4x10 reps |
rest: 30s
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Dumbbell Alternating Hammer Curl
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4x10 reps |
rest: 0s
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Dumbbell Upright Row
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4x10 reps |
rest: 30s
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Smith Machine Bench Press
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4x15 reps |
rest: 30s
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Smith Machine Deadlift
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4x15 reps |
rest: 30s
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T Bar Row
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4x10 reps |
rest: 30s
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Machine Fly
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4x10 reps |
rest: 30s
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Treadmill Running
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1x0 reps |
rest: 30s
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Walking
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1x0 reps |
rest: 10s
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Cable Seated Crunch
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4x15 reps |
rest: 30s
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Machine Hip Abduction
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4x15 reps |
rest: 30s
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Machine Leg Curl (Prone)
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4x10 reps |
rest: 30s
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Machine Seated Leg Curl
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4x10 reps |
rest: 30s
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Machine Leg Extension
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4x10 reps |
rest: 30s
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Machine Leg Press
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4x15 reps |
rest: 30s
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Smith Machine Squat
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4x15 reps |
rest: 30s
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Weighted Side Bend
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4x12 reps |
rest: 30s
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Decline Bench Weighted Twist
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4x10 reps |
rest: 30s
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Treadmill Running
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1x0 reps |
rest: 30s
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Rowing
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1x0 reps |
rest: 10s
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Machine Back Extension
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4x25 reps |
rest: 30s
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Kettlebell Goblet Squat
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4x10 reps |
rest: 0s
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Kettlebell Sumo High Pull
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4x10 reps |
rest: 0s
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Kettlebell One-Arm Swing
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4x10 reps |
rest: 0s
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Kettlebell Single-Leg Deadlift
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4x10 reps |
rest: 60s
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Kettlebell Windmill
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4x10 reps |
rest: 0s
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Kettlebell Alternating Shoulder Press
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4x10 reps |
rest: 0s
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Kettlebell Alternating Row
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4x10 reps |
rest: 0s
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Kettlebell Hang Clean
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4x10 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 30s
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Elliptical Training
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1x0 reps |
rest: 10s
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4x12 reps |
rest: 30s
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4x12 reps |
rest: 30s
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Cable Tricep Pushdown (Rope)
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4x12 reps |
rest: 0s
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Cable Rope Deltoid Row
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4x12 reps |
rest: 30s
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Cable Rope Overhead Tricep Extension
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4x12 reps |
rest: 0s
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Cable External Rotation
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4x12 reps |
rest: 30s
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Cable Upright Row
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4x15 reps |
rest: 0s
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Cable Lateral Raise
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4x12 reps |
rest: 30s
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Cable Lower Chest Raise
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4x12 reps |
rest: 30s
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Treadmill Running
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1x0 reps |
rest: 30s
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Walking
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1x0 reps |
rest: 10s
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Cable Leg Kickback
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4x12 reps |
rest: 0s
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Cable Hip Abduction
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4x12 reps |
rest: 30s
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Parallel Bar Hip Raise
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4x10 reps |
rest: 30s
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Barbell Hip Thrust
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4x10 reps |
rest: 30s
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Barbell Side Bend
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4x10 reps |
rest: 0s
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Barbell Standing Calf Raise
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4x10 reps |
rest: 0s
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Barbell Good Morning
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4x10 reps |
rest: 0s
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Barbell Squat to Upright Row
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4x10 reps |
rest: 0s
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Barbell Romanian Deadlift
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4x10 reps |
rest: 30s
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Treadmill Running
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1x0 reps |
rest: 30s
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