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Barbell Squat
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3x8,6,4 reps |
rest: 10s
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Machine Calf Raise
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3x10 reps |
rest: 60s
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Barbell Front Raise
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2x8 reps |
rest: 60s
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Dumbbell Alternating Deltoid Raise
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2x10 reps |
rest: 60s
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Dumbbell Walking Lunge
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2x10 reps |
rest: 30s
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Machine Leg Curl (Prone)
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2x10 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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2x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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2x8 reps |
rest: 60s
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Barbell Bench Press
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3x8,6,4 reps |
rest: 60s
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Push-Up
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2x10 reps |
rest: 30s
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Barbell Curl
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3x8,6,4 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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2x8 reps |
rest: 30s
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Machine Fly
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2x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
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2x8 reps |
rest: 60s
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Machine Inverted Row
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2x10 reps |
rest: 30s
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Dumbbell Bicep Curl
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2x8 reps |
rest: 60s
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Barbell Deadlift
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3x8,6,4 reps |
rest: 60s
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Pull-Up
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2x10 reps |
rest: 30s
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Dumbbell Tricep Extension
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2x8 reps |
rest: 10s
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Barbell Tricep Press (Close Grip)
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2x8 reps |
rest: 60s
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Cable Upper Row
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2x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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2x8 reps |
rest: 60s
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Cable Shoulder Extension
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2x8 reps |
rest: 30s
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Dip
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2x15 reps |
rest: 60s
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