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Barbell Shoulder Press
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4x15 reps |
rest: 30s
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Dumbbell One-Arm Front Raise
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4x10 reps |
rest: 30s
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Dumbbell Lateral Raise
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4x10 reps |
rest: 30s
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Dumbbell Rear Deltoid Row
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3x15 reps |
rest: 30s
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Cable Rope Face Pull
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3x15 reps |
rest: 30s
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Dumbbell Seated Arnold Press
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3x12 reps |
rest: 30s
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3x10 reps |
rest: 30s
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Pull-Up
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4x10 reps |
rest: 30s
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Dumbbell Hammer Curl
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3x10 reps |
rest: 30s
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Cable Rope Seated Row
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4x25 reps |
rest: 30s
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Dumbbell One-Arm Row
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3x10 reps |
rest: 30s
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Barbell Bicep Curl (Wide Grip)
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2x21 reps |
rest: 30s
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Barbell Curl (Close Grip)
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2x21 reps |
rest: 30s
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Barbell Calf Raise
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10x4 reps |
rest: 30s
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4x10 reps |
rest: 30s
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T Bar Row
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3x15 reps |
rest: 30s
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Hanging Leg Raise
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4x10 reps |
rest: 30s
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Barbell Wrist Curl (Palms Down)
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3x25 reps |
rest: 30s
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Barbell Wrist Curl (Palms Up)
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3x25 reps |
rest: 30s
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Barbell Bench Press (Wide Grip)
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4x12 reps |
rest: 30s
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Barbell Bench Press (Close Grip)
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4x12 reps |
rest: 30s
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Barbell Bench Press
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4x12 reps |
rest: 30s
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Dumbbell Incline Bench Press (Hammer Grip)
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4x12 reps |
rest: 30s
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Dumbbell Fly
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4x12 reps |
rest: 30s
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Bench Dip
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4x15 reps |
rest: 30s
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Push-Up
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4x15 reps |
rest: 30s
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Dumbbell Lunge
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4x15 reps |
rest: 30s
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Bench Hip Thrust
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4x15 reps |
rest: 30s
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Barbell Romanian Deadlift
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4x15 reps |
rest: 30s
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Barbell Squat (Wide Stance)
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3x12 reps |
rest: 30s
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Barbell Squat
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3x12 reps |
rest: 30s
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Barbell Calf Raise
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4x25 reps |
rest: 30s
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Cable Reverse Curl
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3x12 reps |
rest: 30s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 30s
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Dumbbell Incline Hammer Curl
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3x12 reps |
rest: 30s
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Dip
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3x12 reps |
rest: 30s
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1x1 reps |
rest: 900s
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