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Barbell Bench Press
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5x10 reps |
rest: 120s
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Dumbbell Incline Bench Press
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4x10 reps |
rest: 60s
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Machine Fly
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4x12 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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4x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x10 reps |
rest: 60s
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Dip
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4x8 reps |
rest: 60s
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Machine Ab Crunch
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4x25 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x10 reps |
rest: 60s
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Cable Seated Row
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4x10 reps |
rest: 60s
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Dumbbell One-Arm Row
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4x8 reps |
rest: 60s
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Dumbbell Incline Curl
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4x10 reps |
rest: 60s
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Barbell Curl
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4x10 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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4x12 reps |
rest: 60s
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Pull-Up
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4x10 reps |
rest: 60s
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Machine Ab Crunch
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4x25 reps |
rest: 60s
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Smith Machine Squat
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5x10 reps |
rest: 60s
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Machine Leg Extension
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4x10 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x10 reps |
rest: 60s
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Machine Leg Press
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4x10 reps |
rest: 60s
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Smith Machine Shoulder Press
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4x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x10 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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4x10 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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4x10 reps |
rest: 60s
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Machine Ab Crunch
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4x25 reps |
rest: 60s
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