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Rowing
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1x8 reps |
rest: 5s
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Dumbbell Bench Press
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3x12 reps |
rest: 30s
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Dumbbell Fly
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3x12 reps |
rest: 30s
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Machine Fly
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3x8 reps |
rest: 30s
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Dumbbell Alternating Bicep Curl
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3x8 reps |
rest: 30s
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Barbell Curl
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3x8 reps |
rest: 30s
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Dumbbell Incline Curl
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3x8 reps |
rest: 30s
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Dumbbell Tricep Extension
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3x8 reps |
rest: 30s
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Dumbbell One-Arm Tricep Extension
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3x8 reps |
rest: 30s
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Cable Shoulder Extension
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3x8 reps |
rest: 30s
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Step Machine
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1x8 reps |
rest: 10s
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Elliptical Training
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1x8 reps |
rest: 10s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 30s
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Cable Front Lat Pulldown (Close Grip)
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3x8 reps |
rest: 30s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 30s
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Machine Seated Row
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3x8 reps |
rest: 30s
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Machine Shoulder Press
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3x8 reps |
rest: 30s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 30s
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Dumbbell Upright Row
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3x8 reps |
rest: 30s
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Dumbbell One-Arm Shoulder Press
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3x8 reps |
rest: 30s
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Rowing
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1x8 reps |
rest: 5s
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Machine Leg Press
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3x12 reps |
rest: 45s
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Machine Leg Extension
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3x12 reps |
rest: 45s
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Machine Seated Leg Curl
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3x12 reps |
rest: 45s
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Machine Hip Adduction
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3x12 reps |
rest: 45s
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Stability Ball Wall Squat
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3x12 reps |
rest: 45s
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Smith Machine Squat
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3x12 reps |
rest: 45s
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Leg Raise
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2x12 reps |
rest: 30s
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Leg Pull-In
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2x12 reps |
rest: 30s
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Alternating Heel Touch
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3x12 reps |
rest: 30s
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Weight Plate Rotation
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3x8 reps |
rest: 30s
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Air Bike
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2x12 reps |
rest: 30s
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Plank
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1x8 reps |
rest: 30s
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