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Barbell Bench Press
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4x5 reps |
rest: 150s
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Dumbbell Shoulder Press
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3x10 reps |
rest: 45s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 45s
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Dumbbell Rear Delt Row
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3x10 reps |
rest: 45s
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Dip
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3x10 reps |
rest: 45s
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Barbell Squat
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4x5 reps |
rest: 150s
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Leg Press
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3x10 reps |
rest: 60s
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Dumbbell Lunges
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3x10 reps |
rest: 60s
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Barbell Standing Calf Raise
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4x10 reps |
rest: 60s
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Seated Calf Raise
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2x10 reps |
rest: 60s
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Pull Ups
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4x5 reps |
rest: 150s
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Barbell Incline Bench Pull
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3x10 reps |
rest: 60s
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Dumbbell One Arm Row
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3x10 reps |
rest: 60s
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Barbell Curl
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4x5 reps |
rest: 150s
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Dumbbell Incline Curl
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3x10 reps |
rest: 45s
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Dumbbell Concentration Curls
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3x8 reps |
rest: 45s
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Dumbbell Cross Body Hammer Curl
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3x10 reps |
rest: 45s
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Dip
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4x5 reps |
rest: 150s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 60s
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Cable Cross Over
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3x12 reps |
rest: 60s
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Barbell Close Grip Bench Press
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4x5 reps |
rest: 60s
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Cable Rope Overhead Triceps Extension
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3x10 reps |
rest: 45s
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Cable Rope Triceps Pushdown
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3x10 reps |
rest: 45s
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Barbell Deadlift
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4x5 reps |
rest: 150s
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Barbell Romanian Deadlift
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3x10 reps |
rest: 60s
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Barbell Zercher Squat
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3x5 reps |
rest: 150s
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Barbell Hip Thrust
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4x10 reps |
rest: 60s
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Cable One Leg Kickback
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3x10 reps |
rest: 60s
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Barbell Standing Calf Raise
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4x10 reps |
rest: 45s
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Calf Press On Leg Press
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2x10 reps |
rest: 45s
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