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DB press w/ leg raise
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3x8 reps |
rest: 60s
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DB pull overs w/ weighted leg raise
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3x8 reps |
rest: 60s
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DB Flys w/ weighted leg raises
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3x8 reps |
rest: 60s
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dips
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3x8 reps |
rest: 60s
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single side cable press w/ twist
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3x8 reps |
rest: 60s
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wide lat pull ups
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3x8 reps |
rest: 60s
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Hammer pull ups
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3x8 reps |
rest: 60s
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wide palm to face pull ups
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3x8 reps |
rest: 60s
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palm facing away pull ups
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3x8 reps |
rest: 60s
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hammer pull ups
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3x8 reps |
rest: 60s
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close palm to face pull ups
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3x8 reps |
rest: 60s
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Cable Full Range of Motion Straight Crossover
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3x8 reps |
rest: 60s
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single arm cable row
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3x8 reps |
rest: 60s
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cable press w/ oblique bend
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3x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press on Exercise Ball
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3x8 reps |
rest: 60s
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cable raise palm facing down
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3x8 reps |
rest: 60s
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side cable raise palm facing down
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3x8 reps |
rest: 60s
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DB shrugs
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3x8 reps |
rest: 60s
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weighted oblique bends
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3x8 reps |
rest: 60s
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weighted lower back extensions
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3x8 reps |
rest: 60s
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leg raises
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3x8 reps |
rest: 60s
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weighted side planks
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3x10 reps |
rest: 60s
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ball roll outs w/ push ups
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3x8 reps |
rest: 60s
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Double crunches
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3x8 reps |
rest: 60s
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Lower Abdominal Hip Roll
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3x8 reps |
rest: 60s
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Bicycle sit ups
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3x8 reps |
rest: 60s
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Barbell Squat
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3x10 reps |
rest: 60s
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Barbell Deadlift
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3x10 reps |
rest: 60s
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quad leg extensions
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3x10 reps |
rest: 60s
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Hamstring curls
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3x10 reps |
rest: 60s
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Weighted calve raises
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3x10 reps |
rest: 60s
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Dumbbell One Arm Seated Wrist Curl
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3x10 reps |
rest: 60s
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Dumbbell One Arm Reverse Preacher Curl
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3x10 reps |
rest: 60s
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Barbell Bench Press
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3x10 reps |
rest: 60s
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Barbell Curl
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3x10 reps |
rest: 60s
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Barbell Squat
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3x10 reps |
rest: 60s
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Barbell Shoulder Press
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3x10 reps |
rest: 60s
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Barbell Lying Triceps Extension
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3x10 reps |
rest: 60s
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Barbell Deadlift
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3x10 reps |
rest: 60s
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