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Barbell Bench Press
|
3x10 reps |
rest: 60s
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Barbell Incline Bench Press
|
3x10 reps |
rest: 60s
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Dumbbell Fly
|
3x12 reps |
rest: 60s
|
||
Dumbbell Incline Fly
|
3x12 reps |
rest: 60s
|
||
Barbell Shoulder Press
|
3x10 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
3x12 reps |
rest: 60s
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||
Barbell Shrug
|
3x10 reps |
rest: 60s
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||
Barbell Up Right Row
|
3x10 reps |
rest: 60s
|
||
Barbell Close Grip Bench Press
|
3x10 reps |
rest: 60s
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||
Barbell Triceps Extension
|
3x12 reps |
rest: 60s
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||
Dumbbell Standing Triceps Extension
|
3x12 reps |
rest: 60s
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||
Cable Triceps Pushdown
|
3x10 reps |
rest: 60s
|
Barbell Squat
|
3x10 reps |
rest: 60s
|
||
Barbell Lunge
|
3x12 reps |
rest: 60s
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||
Leg Extensions
|
3x14 reps |
rest: 60s
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||
Seated Leg Curl
|
3x14 reps |
rest: 60s
|
||
Leg Press
|
3x10 reps |
rest: 60s
|
||
Calf Press On Leg Press
|
3x16 reps |
rest: 60s
|
||
Barbell Standing Calf Raise
|
3x16 reps |
rest: 60s
|
||
Crunches
|
2x20 reps |
rest: 60s
|
||
Cable Crunch
|
2x20 reps |
rest: 60s
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||
Hanging Knee Raise
|
2x14 reps |
rest: 60s
|
Barbell Bent Over Row
|
3x10 reps |
rest: 60s
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||
Wide Grip Lat Pulldown
|
3x10 reps |
rest: 60s
|
||
Cable Seated Row
|
3x12 reps |
rest: 60s
|
||
Cable V Bar Pull Down
|
3x12 reps |
rest: 60s
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||
Barbell Curl
|
3x10 reps |
rest: 60s
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||
Dumbbell Alternate Hammer Curl
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3x10 reps |
rest: 60s
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||
Barbell Preacher Curl
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3x12 reps |
rest: 60s
|
||
Dumbbell Incline Curl
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3x12 reps |
rest: 60s
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||
Barbell Behind The Back Wrist Curl
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3x16 reps |
rest: 60s
|
Barbell Bench Press
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3x10 reps |
rest: 60s
|
||
Barbell Incline Bench Press
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3x10 reps |
rest: 60s
|
||
Dumbbell Fly
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3x12 reps |
rest: 60s
|
||
Dumbbell Incline Fly
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3x12 reps |
rest: 60s
|
||
Barbell Shoulder Press
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3x10 reps |
rest: 60s
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||
Dumbbell Lateral Raise
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3x12 reps |
rest: 60s
|
||
Barbell Shrug
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3x10 reps |
rest: 60s
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||
Barbell Up Right Row
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3x10 reps |
rest: 60s
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Barbell Close Grip Bench Press
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3x10 reps |
rest: 60s
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||
Barbell Triceps Extension
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3x12 reps |
rest: 60s
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Dumbbell Standing Triceps Extension
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3x12 reps |
rest: 60s
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||
Cable Triceps Pushdown
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3x10 reps |
rest: 60s
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Barbell Squat
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3x10 reps |
rest: 60s
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Barbell Lunge
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3x12 reps |
rest: 60s
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||
Leg Extensions
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3x14 reps |
rest: 60s
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||
Seated Leg Curl
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3x14 reps |
rest: 60s
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||
Leg Press
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3x10 reps |
rest: 60s
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||
Calf Press On Leg Press
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3x16 reps |
rest: 60s
|
||
Barbell Standing Calf Raise
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3x16 reps |
rest: 60s
|
||
Crunches
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2x20 reps |
rest: 60s
|
||
Cable Crunch
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2x20 reps |
rest: 60s
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||
Hanging Knee Raise
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2x14 reps |
rest: 60s
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Barbell Bent Over Row
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3x10 reps |
rest: 60s
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||
Wide Grip Lat Pulldown
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3x10 reps |
rest: 60s
|
||
Cable Seated Row
|
3x12 reps |
rest: 60s
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||
Cable V Bar Pull Down
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3x12 reps |
rest: 60s
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||
Barbell Curl
|
3x10 reps |
rest: 60s
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||
Dumbbell Alternate Hammer Curl
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3x10 reps |
rest: 60s
|
||
Barbell Preacher Curl
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3x12 reps |
rest: 60s
|
||
Dumbbell Incline Curl
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3x12 reps |
rest: 60s
|
||
Barbell Behind The Back Wrist Curl
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3x16 reps |
rest: 60s
|
Dumbbell Bench Press
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4x8 reps |
rest: 60s
|
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Dumbbell Incline Bench Press
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4x8 reps |
rest: 60s
|
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Butterfly
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4x16 reps |
rest: 60s
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Cable Cross Over
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4x16 reps |
rest: 60s
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Dumbbell Shoulder Press
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4x8 reps |
rest: 60s
|
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Dumbbell Bent Over Delt Raise
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4x16 reps |
rest: 60s
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Barbell Up Right Row
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4x8 reps |
rest: 60s
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Barbell Close Grip Bench Press
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3x8 reps |
rest: 60s
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||
Cable Rope Overhead Triceps Extension
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3x16 reps |
rest: 60s
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Barbell Triceps Extension
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3x16 reps |
rest: 60s
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||
Dumbbell Tricep Kickback
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3x8 reps |
rest: 60s
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Barbell Front Squat
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4x8 reps |
rest: 60s
|
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Barbell Deadlift
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4x16 reps |
rest: 60s
|
||
Barbell Hack Squat
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4x16 reps |
rest: 60s
|
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Leg Extensions
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4x16 reps |
rest: 60s
|
||
Leg Press
|
4x8 reps |
rest: 60s
|
||
Calf Press On Leg Press
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3x20 reps |
rest: 60s
|
||
Barbell Standing Calf Raise
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3x20 reps |
rest: 60s
|
||
Cable Crunch
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3x14 reps |
rest: 60s
|
||
Reverse Crunch
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3x14 reps |
rest: 60s
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||
Hanging Knee Raise
|
3x10 reps |
rest: 60s
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Barbell Bent Over Two Arm Row
|
4x8 reps |
rest: 60s
|
||
Wide Grip Lat Pulldown
|
4x16 reps |
rest: 60s
|
||
Cable Seated Row
|
4x16 reps |
rest: 60s
|
||
Dumbbell One Arm Row
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4x8 reps |
rest: 60s
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||
Barbell Curl
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3x8 reps |
rest: 60s
|
||
Dumbbell Alternate Bicep Curl
|
3x16 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
3x16 reps |
rest: 60s
|
||
Dumbbell Concentration Curls
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3x8 reps |
rest: 60s
|
||
Barbell Behind The Back Wrist Curl
|
2x16 reps |
rest: 60s
|
Dumbbell Bench Press
|
4x8 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
4x8 reps |
rest: 60s
|
||
Butterfly
|
4x16 reps |
rest: 60s
|
||
Cable Cross Over
|
4x16 reps |
rest: 60s
|
||
Dumbbell Shoulder Press
|
4x8 reps |
rest: 60s
|
||
Dumbbell Bent Over Delt Raise
|
4x16 reps |
rest: 60s
|
||
Barbell Up Right Row
|
4x8 reps |
rest: 60s
|
||
Barbell Close Grip Bench Press
|
3x8 reps |
rest: 60s
|
||
Cable Rope Overhead Triceps Extension
|
3x16 reps |
rest: 60s
|
||
Barbell Triceps Extension
|
3x16 reps |
rest: 60s
|
||
Dumbbell Tricep Kickback
|
3x8 reps |
rest: 60s
|
Barbell Front Squat
|
4x8 reps |
rest: 60s
|
||
Barbell Deadlift
|
4x16 reps |
rest: 60s
|
||
Barbell Hack Squat
|
4x16 reps |
rest: 60s
|
||
Leg Extensions
|
4x16 reps |
rest: 60s
|
||
Leg Press
|
4x8 reps |
rest: 60s
|
||
Calf Press On Leg Press
|
3x20 reps |
rest: 60s
|
||
Barbell Standing Calf Raise
|
3x20 reps |
rest: 60s
|
||
Cable Crunch
|
3x14 reps |
rest: 60s
|
||
Reverse Crunch
|
3x14 reps |
rest: 60s
|
||
Hanging Knee Raise
|
3x10 reps |
rest: 60s
|
Barbell Bent Over Two Arm Row
|
4x8 reps |
rest: 60s
|
||
Wide Grip Lat Pulldown
|
4x16 reps |
rest: 60s
|
||
Cable Seated Row
|
4x16 reps |
rest: 60s
|
||
Dumbbell One Arm Row
|
4x8 reps |
rest: 60s
|
||
Barbell Curl
|
3x8 reps |
rest: 60s
|
||
Dumbbell Alternate Bicep Curl
|
3x16 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
3x16 reps |
rest: 60s
|
||
Dumbbell Concentration Curls
|
3x8 reps |
rest: 60s
|
||
Barbell Behind The Back Wrist Curl
|
2x16 reps |
rest: 60s
|
Dumbbell Incline Bench Press
|
3x6 reps |
rest: 60s
|
||
Dumbbell Incline Fly
|
3x20 reps |
rest: 90s
|
||
Cable Lower Chest Raise
|
3x20 reps |
rest: 90s
|
||
Cable Cross Over
|
3x20 reps |
rest: 90s
|
||
Dumbbell Bench Press
|
3x6 reps |
rest: 60s
|
||
Dumbbell Fly
|
3x20 reps |
rest: 90s
|
||
Barbell Military Press Behind Neck
|
3x6 reps |
rest: 60s
|
||
Dumbbell Seated Bent Over Reverse Fly
|
3x20 reps |
rest: 90s
|
||
Barbell Front Raise
|
3x6 reps |
rest: 60s
|
||
Barbell Up Right Row
|
3x6 reps |
rest: 60s
|
||
Dumbbell Arnold Press
|
2x6 reps |
rest: 60s
|
||
Barbell Close Grip Bench Press
|
2x6 reps |
rest: 60s
|
||
Barbell Triceps Extension
|
2x6 reps |
rest: 60s
|
||
Cable Triceps Pushdown
|
2x20 reps |
rest: 90s
|
||
Dumbbell Tricep Kickback
|
2x20 reps |
rest: 90s
|
||
Dumbbell Standing Triceps Extension
|
2x20 reps |
rest: 90s
|
Barbell Squat
|
3x6 reps |
rest: 60s
|
||
Barbell Lunge
|
3x20 reps |
rest: 90s
|
||
Barbell Front Squat
|
3x6 reps |
rest: 60s
|
||
Barbell Deadlift
|
3x6 reps |
rest: 60s
|
||
Leg Extensions
|
3x20 reps |
rest: 90s
|
||
Leg Press
|
3x6 reps |
rest: 60s
|
||
Calf Press On Leg Press
|
2x25 reps |
rest: 90s
|
||
Seated Calf Raise
|
2x25 reps |
rest: 90s
|
||
Barbell Standing Calf Raise
|
2x25 reps |
rest: 90s
|
||
Crunches
|
2x25 reps |
rest: 90s
|
||
Cable Crunch
|
2x25 reps |
rest: 90s
|
||
Hanging Knee Raise
|
2x25 reps |
rest: 90s
|
Barbell Bent Over Row
|
3x6 reps |
rest: 60s
|
||
Barbell Bent Over Two Arm Row
|
3x6 reps |
rest: 60s
|
||
Cable Seated Row
|
3x20 reps |
rest: 90s
|
||
Wide Grip Lat Pulldown
|
3x6 reps |
rest: 60s
|
||
Cable V Bar Pull Down
|
2x20 reps |
rest: 90s
|
||
Barbell Curl
|
2x6 reps |
rest: 60s
|
||
Dumbbell Incline Curl
|
2x20 reps |
rest: 90s
|
||
Dumbbell Alternate Bicep Curl
|
2x6 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
2x20 reps |
rest: 90s
|
||
Barbell Behind The Back Wrist Curl
|
2x20 reps |
rest: 90s
|
||
Barbell Palms Up Wrist Curl Over A Bench
|
2x20 reps |
rest: 90s
|
Dumbbell Incline Bench Press
|
3x6 reps |
rest: 60s
|
||
Dumbbell Incline Fly
|
3x20 reps |
rest: 90s
|
||
Cable Lower Chest Raise
|
3x20 reps |
rest: 90s
|
||
Cable Cross Over
|
3x20 reps |
rest: 90s
|
||
Dumbbell Bench Press
|
3x6 reps |
rest: 60s
|
||
Dumbbell Fly
|
3x20 reps |
rest: 90s
|
||
Barbell Military Press Behind Neck
|
3x6 reps |
rest: 60s
|
||
Dumbbell Seated Bent Over Reverse Fly
|
3x20 reps |
rest: 90s
|
||
Barbell Front Raise
|
3x6 reps |
rest: 60s
|
||
Barbell Up Right Row
|
3x6 reps |
rest: 60s
|
||
Dumbbell Arnold Press
|
2x6 reps |
rest: 60s
|
||
Barbell Close Grip Bench Press
|
2x6 reps |
rest: 60s
|
||
Barbell Triceps Extension
|
2x6 reps |
rest: 60s
|
||
Cable Triceps Pushdown
|
2x20 reps |
rest: 90s
|
||
Dumbbell Tricep Kickback
|
2x20 reps |
rest: 90s
|
||
Dumbbell Standing Triceps Extension
|
2x20 reps |
rest: 90s
|
Barbell Squat
|
3x6 reps |
rest: 60s
|
||
Barbell Lunge
|
3x20 reps |
rest: 90s
|
||
Barbell Front Squat
|
3x6 reps |
rest: 60s
|
||
Barbell Deadlift
|
3x6 reps |
rest: 60s
|
||
Leg Extensions
|
3x20 reps |
rest: 90s
|
||
Leg Press
|
3x6 reps |
rest: 60s
|
||
Calf Press On Leg Press
|
2x25 reps |
rest: 90s
|
||
Seated Calf Raise
|
2x25 reps |
rest: 90s
|
||
Barbell Standing Calf Raise
|
2x25 reps |
rest: 90s
|
||
Crunches
|
2x25 reps |
rest: 90s
|
||
Cable Crunch
|
2x25 reps |
rest: 90s
|
||
Hanging Knee Raise
|
2x25 reps |
rest: 90s
|
Barbell Bent Over Row
|
3x6 reps |
rest: 60s
|
||
Barbell Bent Over Two Arm Row
|
3x6 reps |
rest: 60s
|
||
Cable Seated Row
|
3x20 reps |
rest: 90s
|
||
Wide Grip Lat Pulldown
|
3x6 reps |
rest: 60s
|
||
Cable V Bar Pull Down
|
2x20 reps |
rest: 90s
|
||
Barbell Curl
|
2x6 reps |
rest: 60s
|
||
Dumbbell Incline Curl
|
2x20 reps |
rest: 90s
|
||
Dumbbell Alternate Bicep Curl
|
2x6 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
2x20 reps |
rest: 90s
|
||
Barbell Behind The Back Wrist Curl
|
2x20 reps |
rest: 90s
|
||
Barbell Palms Up Wrist Curl Over A Bench
|
2x20 reps |
rest: 90s
|
Dumbbell Incline Bench Press
|
4x4 reps |
rest: 60s
|
||
Dumbbell Incline Fly
|
4x25 reps |
rest: 90s
|
||
Cable Lower Chest Raise
|
4x25 reps |
rest: 90s
|
||
Cable Cross Over
|
4x25 reps |
rest: 90s
|
||
Dumbbell Bench Press
|
4x4 reps |
rest: 60s
|
||
Dumbbell Fly
|
4x25 reps |
rest: 90s
|
||
Barbell Military Press Behind Neck
|
4x4 reps |
rest: 60s
|
||
Dumbbell Seated Bent Over Reverse Fly
|
4x25 reps |
rest: 90s
|
||
Barbell Front Raise
|
4x4 reps |
rest: 60s
|
||
Barbell Up Right Row
|
4x4 reps |
rest: 60s
|
||
Dumbbell Arnold Press
|
4x4 reps |
rest: 60s
|
||
Barbell Close Grip Bench Press
|
3x4 reps |
rest: 60s
|
||
Barbell Triceps Extension
|
3x4 reps |
rest: 60s
|
||
Cable Triceps Pushdown
|
3x25 reps |
rest: 90s
|
||
Dumbbell Tricep Kickback
|
3x25 reps |
rest: 90s
|
||
Dumbbell Standing Triceps Extension
|
3x25 reps |
rest: 90s
|
Barbell Squat
|
4x4 reps |
rest: 60s
|
||
Barbell Lunge
|
4x25 reps |
rest: 90s
|
||
Barbell Front Squat
|
4x4 reps |
rest: 60s
|
||
Barbell Deadlift
|
4x4 reps |
rest: 60s
|
||
Leg Extensions
|
4x25 reps |
rest: 90s
|
||
Leg Press
|
4x4 reps |
rest: 60s
|
||
Calf Press On Leg Press
|
3x30 reps |
rest: 90s
|
||
Seated Calf Raise
|
3x30 reps |
rest: 90s
|
||
Barbell Standing Calf Raise
|
3x30 reps |
rest: 90s
|
||
Crunches
|
3x30 reps |
rest: 90s
|
||
Cable Crunch
|
3x30 reps |
rest: 90s
|
||
Hanging Knee Raise
|
3x30 reps |
rest: 90s
|
Barbell Bent Over Row
|
4x4 reps |
rest: 60s
|
||
Barbell Bent Over Two Arm Row
|
4x4 reps |
rest: 60s
|
||
Cable Seated Row
|
4x25 reps |
rest: 90s
|
||
Wide Grip Lat Pulldown
|
4x4 reps |
rest: 60s
|
||
Cable V Bar Pull Down
|
3x25 reps |
rest: 90s
|
||
Barbell Curl
|
3x4 reps |
rest: 60s
|
||
Dumbbell Incline Curl
|
3x25 reps |
rest: 90s
|
||
Dumbbell Alternate Bicep Curl
|
3x4 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
3x25 reps |
rest: 90s
|
||
Barbell Behind The Back Wrist Curl
|
3x25 reps |
rest: 90s
|
||
Barbell Palms Up Wrist Curl Over A Bench
|
3x25 reps |
rest: 90s
|
Dumbbell Incline Bench Press
|
4x4 reps |
rest: 60s
|
||
Dumbbell Incline Fly
|
4x25 reps |
rest: 90s
|
||
Cable Lower Chest Raise
|
4x25 reps |
rest: 90s
|
||
Cable Cross Over
|
4x25 reps |
rest: 90s
|
||
Dumbbell Bench Press
|
4x4 reps |
rest: 60s
|
||
Dumbbell Fly
|
4x25 reps |
rest: 90s
|
||
Barbell Military Press Behind Neck
|
4x4 reps |
rest: 60s
|
||
Dumbbell Seated Bent Over Reverse Fly
|
4x25 reps |
rest: 90s
|
||
Barbell Front Raise
|
4x4 reps |
rest: 60s
|
||
Barbell Up Right Row
|
4x4 reps |
rest: 60s
|
||
Dumbbell Arnold Press
|
4x4 reps |
rest: 60s
|
||
Barbell Close Grip Bench Press
|
3x4 reps |
rest: 60s
|
||
Barbell Triceps Extension
|
3x4 reps |
rest: 60s
|
||
Cable Triceps Pushdown
|
3x25 reps |
rest: 90s
|
||
Dumbbell Tricep Kickback
|
3x25 reps |
rest: 90s
|
||
Dumbbell Standing Triceps Extension
|
3x25 reps |
rest: 90s
|
Barbell Squat
|
4x4 reps |
rest: 60s
|
||
Barbell Lunge
|
4x25 reps |
rest: 90s
|
||
Barbell Front Squat
|
4x4 reps |
rest: 60s
|
||
Barbell Deadlift
|
4x4 reps |
rest: 60s
|
||
Leg Extensions
|
4x25 reps |
rest: 90s
|
||
Leg Press
|
4x4 reps |
rest: 60s
|
||
Calf Press On Leg Press
|
3x30 reps |
rest: 90s
|
||
Seated Calf Raise
|
3x30 reps |
rest: 90s
|
||
Barbell Standing Calf Raise
|
3x30 reps |
rest: 90s
|
||
Crunches
|
3x30 reps |
rest: 90s
|
||
Cable Crunch
|
3x30 reps |
rest: 90s
|
||
Hanging Knee Raise
|
3x30 reps |
rest: 90s
|
Barbell Bent Over Row
|
4x4 reps |
rest: 60s
|
||
Barbell Bent Over Two Arm Row
|
4x4 reps |
rest: 60s
|
||
Cable Seated Row
|
4x25 reps |
rest: 90s
|
||
Wide Grip Lat Pulldown
|
4x4 reps |
rest: 60s
|
||
Cable V Bar Pull Down
|
3x25 reps |
rest: 90s
|
||
Barbell Curl
|
3x4 reps |
rest: 60s
|
||
Dumbbell Incline Curl
|
3x25 reps |
rest: 90s
|
||
Dumbbell Alternate Bicep Curl
|
3x4 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
3x25 reps |
rest: 90s
|
||
Barbell Behind The Back Wrist Curl
|
3x25 reps |
rest: 90s
|
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Barbell Palms Up Wrist Curl Over A Bench
|
3x25 reps |
rest: 90s
|