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Sarting Point
Barbell Squat
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3x10 reps |
rest: 30s
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Barbell Stiff-Legged Deadlift
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3x10 reps |
rest: 30s
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Kneeling Leg Curl
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3x10 reps |
rest: 30s
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Leg Extensions
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3x10 reps |
rest: 30s
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Standing Calf Raises
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3x10 reps |
rest: 30s
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Thigh Abductor
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3x10 reps |
rest: 30s
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Decline Crunch
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3x10 reps |
rest: 30s
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Decline Bench Twisting Sit Up
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3x10 reps |
rest: 30s
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Decline Bench Leg Raise with Hip Thrust
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3x10 reps |
rest: 30s
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Oblique Raises on Parallel Bars
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3x10 reps |
rest: 30s
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Barbell Seated Twist
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3x10 reps |
rest: 30s
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Barbell Bench Press
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3x10 reps |
rest: 30s
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Barbell Front Raise
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3x10 reps |
rest: 30s
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Barbell Incline Bench Press
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3x10 reps |
rest: 30s
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Dumbbell Seated Side Lateral Raise
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3x10 reps |
rest: 30s
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Barbell Standing Military Press
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3x10 reps |
rest: 30s
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Dumbbell Fly
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3x10 reps |
rest: 30s
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Push Up
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3x10 reps |
rest: 30s
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Barbell Pullover and Press
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3x10 reps |
rest: 30s
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Lying Leg Raise with Hip Thrust on Bench
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3x10 reps |
rest: 30s
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Decline Bench Twisting Sit Up
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3x10 reps |
rest: 30s
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Decline Crunch
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3x10 reps |
rest: 30s
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Barbell Seated Twist
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3x10 reps |
rest: 30s
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Wide Grip Lat Pulldown
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3x10 reps |
rest: 30s
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Cable Seated Row
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3x10 reps |
rest: 30s
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Cable Rope Triceps Pushdown
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3x10 reps |
rest: 30s
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Barbell Bent Over Row
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3x10 reps |
rest: 30s
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Single Bench Dip
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3x10 reps |
rest: 30s
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Barbell Curl
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3x10 reps |
rest: 30s
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Barbell Reverse Curl
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3x10 reps |
rest: 30s
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Hyperextensions - Back Extensions
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3x10 reps |
rest: 30s
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Decline Crunch
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3x10 reps |
rest: 30s
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Barbell Seated Twist
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3x10 reps |
rest: 30s
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Decline Bench Leg Raise with Hip Thrust
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3x10 reps |
rest: 30s
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Decline Bench Twisting Sit Up
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3x10 reps |
rest: 30s
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Barbell Squat
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3x10 reps |
rest: 30s
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Barbell Stiff-Legged Deadlift
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3x10 reps |
rest: 30s
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Leg Press Machine
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3x10 reps |
rest: 30s
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Leg Press with Narrow Stance
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3x10 reps |
rest: 30s
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Standing Calf Raises
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3x10 reps |
rest: 30s
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Thigh Adductor
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3x10 reps |
rest: 30s
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Barbell Hip Thrust
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3x10 reps |
rest: 30s
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Kneeling Leg Curl
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3x10 reps |
rest: 30s
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Leg Extensions
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3x10 reps |
rest: 30s
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Barbell Romanian Deadlift From Deficit
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3x10 reps |
rest: 30s
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Decline Bench Leg Raise with Hip Thrust
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3x10 reps |
rest: 30s
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Decline Bench Twisting Sit Up
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3x10 reps |
rest: 30s
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Ab Crunch Machine
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3x10 reps |
rest: 30s
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Seated Leg Tucks
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3x10 reps |
rest: 30s
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Decline Ab Reach
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3x10 reps |
rest: 30s
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Oblique Raises on Parallel Bars
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3x10 reps |
rest: 30s
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Barbell Squat
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3x10 reps |
rest: 30s
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Cable Rope Triceps Pushdown
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3x10 reps |
rest: 30s
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Barbell Stiff-Legged Deadlift
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3x10 reps |
rest: 30s
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Kneeling Leg Curl
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3x10 reps |
rest: 30s
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Barbell Pullover and Press
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3x10 reps |
rest: 30s
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Barbell Romanian Deadlift From Deficit
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3x10 reps |
rest: 30s
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Barbell Bench Press
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3x10 reps |
rest: 30s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 30s
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Cable Seated Row
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3x10 reps |
rest: 30s
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Seated Leg Tucks
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3x10 reps |
rest: 30s
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Decline Ab Reach
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3x10 reps |
rest: 30s
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Decline Bench Leg Raise with Hip Thrust
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3x10 reps |
rest: 30s
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Decline Bench Twisting Sit Up
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3x10 reps |
rest: 30s
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