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Barbell Bench Press
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3x10 reps |
rest: 60s
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Barbell Incline Bench Press
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3x10 reps |
rest: 60s
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Smith Machine Shoulder Press
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3x10 reps |
rest: 60s
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Smith Machine Upright Row
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3x10 reps |
rest: 60s
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Machine Fly
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2x10 reps |
rest: 60s
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Machine Reverse Fly
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2x10 reps |
rest: 60s
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Machine Seated Row
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2x10 reps |
rest: 60s
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Machine Calf Press
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3x25 reps |
rest: 60s
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Smith Machine Shrug
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3x10 reps |
rest: 60s
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Decline Crunch
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3x10 reps |
rest: 60s
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Back Hyperextension
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3x10 reps |
rest: 60s
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Elliptical Training
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1x0 reps |
rest: 15s
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Barbell Curl
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3x10 reps |
rest: 60s
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Barbell Tricep Extension
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3x10 reps |
rest: 60s
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EZ Bar Curl
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3x10 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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3x10 reps |
rest: 60s
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EZ Bar Close Grip Curl
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3x10 reps |
rest: 60s
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EZ Bar French Press
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3x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 60s
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Cable Rear Pulldown (Wide Grip)
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3x10 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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3x10 reps |
rest: 60s
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Back Hyperextension
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3x10 reps |
rest: 60s
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Decline Oblique Crunch
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3x10 reps |
rest: 60s
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Elliptical Training
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1x0 reps |
rest: 60s
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Machine Leg Extension
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3x10 reps |
rest: 60s
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Machine Seated Leg Curl
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3x10 reps |
rest: 60s
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Machine Leg Press
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3x10 reps |
rest: 60s
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Smith Machine Squat
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3x10 reps |
rest: 60s
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Calf Press On Leg Press
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3x10 reps |
rest: 60s
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Machine Calf Press
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3x10 reps |
rest: 60s
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Machine Hip Abduction
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3x10 reps |
rest: 60s
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Machine Hip Adduction
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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 Incline Bench Press
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3x10 reps |
rest: 60s
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Smith Machine Shoulder Press
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3x10 reps |
rest: 60s
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Smith Machine Rear Shoulder Press
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3x10 reps |
rest: 60s
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Machine Reverse Fly
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3x10 reps |
rest: 60s
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Machine Fly
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3x10 reps |
rest: 60s
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Smith Machine Upright Row
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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 Tricep Extension (Supine)
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3x10 reps |
rest: 60s
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EZ Bar Curl
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3x10 reps |
rest: 60s
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EZ Bar Tricep Extension
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3x10 reps |
rest: 60s
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EZ Bar Close Grip Curl
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3x10 reps |
rest: 60s
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EZ Bar French Press
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3x10 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x10 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x10 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Tricep Extension
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3x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 60s
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Cable Rear Pulldown (Wide Grip)
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3x10 reps |
rest: 60s
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Machine Reverse Lat Pulldown (Close Grip)
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3x10 reps |
rest: 60s
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Barbell Curl
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2x10 reps |
rest: 60s
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Barbell Rear Press
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2x10 reps |
rest: 60s
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EZ Bar Curl
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2x10 reps |
rest: 60s
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Barbell Upright Row
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2x10 reps |
rest: 60s
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EZ Bar Close Grip Curl
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2x10 reps |
rest: 60s
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Barbell Seated Tricep Extension
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2x10 reps |
rest: 60s
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Stationary Bike
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1x0 reps |
rest: 20s
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Smith Machine Squat
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3x10 reps |
rest: 60s
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Smith Machine Stiff-Leg Deadlift
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3x10 reps |
rest: 60s
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Machine Calf Press
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3x10 reps |
rest: 60s
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Machine Seated Leg Curl
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2x10 reps |
rest: 60s
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Machine Leg Extension
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2x10 reps |
rest: 60s
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Back Hyperextension
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3x10 reps |
rest: 60s
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Decline Oblique Crunch
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3x10 reps |
rest: 60s
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Dumbbell Bicep Curl
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2x10 reps |
rest: 60s
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Dumbbell Tricep Extension
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2x10 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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2x10 reps |
rest: 60s
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Dumbbell One-Arm Tricep Extension
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2x10 reps |
rest: 60s
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Single-Leg Bench Dip
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2x10 reps |
rest: 60s
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Dumbbell Cross Tricep Extension (Supine)
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2x10 reps |
rest: 60s
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Dumbbell Concentration Curl
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2x10 reps |
rest: 60s
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Dumbbell Seated Curl
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2x10 reps |
rest: 60s
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Dumbbell Tricep Extension (Supine)
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2x10 reps |
rest: 60s
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