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Barbell Bench Press
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3x10,12 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x10,12 reps |
rest: 60s
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Barbell Incline Bench Press
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3x10,12 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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3x10,12 reps |
rest: 60s
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Machine Fly
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3x10,12 reps |
rest: 60s
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Cable Seated Row
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3x10,12 reps |
rest: 60s
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Dip
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3x10,12 reps |
rest: 60s
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T Bar Row
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3x10,12 reps |
rest: 60s
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Sit-Up
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3x10,20 reps |
rest: 60s
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Back Hyperextension
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3x12 reps |
rest: 60s
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Barbell Squat
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5x12 reps |
rest: 30s
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Barbell Clean Deadlift
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3x12 reps |
rest: 30s
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Dumbbell Forward Lunge with Bicep Curl
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3x24 reps |
rest: 30s
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Machine Leg Extension
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3x10,12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x10,12 reps |
rest: 60s
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Machine Seated Calf Raise
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3x10,12 reps |
rest: 60s
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Machine Calf Raise
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3x10,12 reps |
rest: 60s
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Sit-Up
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3x10,20 reps |
rest: 60s
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Back Hyperextension
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3x12 reps |
rest: 60s
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Barbell Military Press
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3x10,12 reps |
rest: 60s
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Barbell Preacher Curl
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3x10,12 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x10,12 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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3x10,12 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x10,12 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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3x10,12 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x10,12 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x10,12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x10,12 reps |
rest: 60s
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Sit-Up
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3x10,20 reps |
rest: 60s
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Back Hyperextension
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3x12 reps |
rest: 60s
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