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Barbell Bench Press
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6x6.4.4.2.2.1 reps |
rest: 120s
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Wide Grip Lat Pulldown
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5x4 reps |
rest: 60s
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T Bar Row
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4x6.6.4.4 reps |
rest: 60s
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Barbell Shoulder Press
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4x6 reps |
rest: 60s
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Leg Press
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3x15.10.10 reps |
rest: 60s
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Barbell Lunge
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3x20 reps |
rest: 60s
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Leg Extensions
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3x15 reps |
rest: 45s
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Lying Leg Curls
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3x10 reps |
rest: 60s
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Barbell Glute Bridge
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3x15 reps |
rest: 45s
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Seated Calf Raise
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3x15 reps |
rest: 40s
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Standing Calf Raises
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3x15 reps |
rest: 40s
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Pull Ups
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3x12 reps |
rest: 60s
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Dumbbell One Arm Row
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3x10 reps |
rest: 60s
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Barbell Bent Over Row
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3x15 reps |
rest: 45s
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Dumbbell Incline Bench Press
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4x8 reps |
rest: 60s
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Push Up
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2x20 reps |
rest: 45s
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Barbell Up Right Row
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3x12 reps |
rest: 0s
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Dumbbell Bent Over Reverse Fly
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3x15 reps |
rest: 45s
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Dip
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2x12 reps |
rest: 60s
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Dumbbell Seated Triceps Press
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3x15.10.6 reps |
rest: 60s
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Dumbbell Incline Curl
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4x12 reps |
rest: 60s
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Barbell Squat
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6x8.6.6.4.4.2 reps |
rest: 120s
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Barbell Stiff-Legged Deadlift
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2x5 reps |
rest: 90s
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Lying Leg Curls
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3x4 reps |
rest: 120s
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Barbell Glute Bridge
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3x4 reps |
rest: 90s
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Standing Calf Raises
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4x8 reps |
rest: 60s
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Cable Underhand Pull Down
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3x12 reps |
rest: 60s
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Dumbbell Shoulder Press
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3x12 reps |
rest: 60s
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Bench Dip
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4x20 reps |
rest: 0s
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Dumbbell Hammer Curls
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4x10 reps |
rest: 60s
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Dumbbell Seated Triceps Press
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4x10 reps |
rest: 0s
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Cable Rope Hammer Curls
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4x12 reps |
rest: 60s
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Dumbbell Incline Triceps Extension
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4x12 reps |
rest: 0s
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Dumbbell Incline Curl
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4x6 reps |
rest: 60s
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