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For Natural Competitive Bodybuilders
Elliptical Training
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0x0 reps |
rest: 0s
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Barbell Concentration Curl
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3x5 reps |
rest: 30s
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Cable Concentration Curl
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3x5 reps |
rest: 30s
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Cable Close Grip Curl
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3x5 reps |
rest: 30s
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Barbell Bench Press
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3x5 reps |
rest: 30s
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Barbell Wide Grip Bench Press
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3x5 reps |
rest: 30s
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Barbell Incline Bench Press
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3x5 reps |
rest: 30s
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Barbell Triceps Extension
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3x5 reps |
rest: 30s
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Dumbbell One Arm French Press on Exercise Ball
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3x5 reps |
rest: 30s
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Machine Triceps Extension
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3x5 reps |
rest: 30s
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Ab Crunch Machine
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3x5 reps |
rest: 30s
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Cable Seated Crunch
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3x5 reps |
rest: 30s
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Decline Oblique Crunch
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3x5 reps |
rest: 30s
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Treadmill Running
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0x0 reps |
rest: 0s
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Machine Triceps Extension
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5x15 reps |
rest: 30s
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Cable Rope Triceps Pushdown
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3x15 reps |
rest: 30s
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Cable Rope Hammer Curls
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3x15 reps |
rest: 30s
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Treadmill Running
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1x0 reps |
rest: 30s
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Treadmill Running
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0x0 reps |
rest: 0s
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Leg Press Machine
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3x5 reps |
rest: 30s
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Dumbbell Step Ups
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3x5 reps |
rest: 30s
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Dumbbell Stiff-Legged Deadlift
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3x5 reps |
rest: 30s
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Hip Adduction
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3x5 reps |
rest: 30s
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Seated Calf Raise
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3x5 reps |
rest: 30s
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Seated One Leg Calf Raise
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3x5 reps |
rest: 30s
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Standing Calf Raises
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3x5 reps |
rest: 30s
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Elliptical Training
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0x0 reps |
rest: 0s
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Calf Press On Leg Press
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3x15 reps |
rest: 30s
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Leg Extensions
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3x15 reps |
rest: 30s
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Seated Leg Curl
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3x15 reps |
rest: 30s
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Elliptical Training
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0x0 reps |
rest: 0s
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Dumbbell Bench Press
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3x8 reps |
rest: 30s
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Dumbbell Fly
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3x8 reps |
rest: 30s
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Cable Cross Over
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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 Shoulder Shrug
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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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Cable Seated Row
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3x8 reps |
rest: 30s
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Cable Rope Seated Row
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3x8 reps |
rest: 30s
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Dumbbell Bent Over Row
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3x8 reps |
rest: 30s
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Machine Lat Pull Down
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3x8 reps |
rest: 30s
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Treadmill Running
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0x0 reps |
rest: 0s
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Elliptical Training
|
0x0 reps |
rest: 0s
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Barbell Concentration Curl
|
3x5 reps |
rest: 30s
|
||
Cable Concentration Curl
|
3x5 reps |
rest: 30s
|
||
Cable Close Grip Curl
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3x5 reps |
rest: 30s
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Barbell Bench Press
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3x5 reps |
rest: 30s
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Barbell Wide Grip Bench Press
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3x5 reps |
rest: 30s
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Barbell Incline Bench Press
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3x5 reps |
rest: 30s
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Barbell Triceps Extension
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3x5 reps |
rest: 30s
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Dumbbell One Arm French Press on Exercise Ball
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3x5 reps |
rest: 30s
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Machine Triceps Extension
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3x5 reps |
rest: 30s
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Ab Crunch Machine
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3x5 reps |
rest: 30s
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Cable Seated Crunch
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3x5 reps |
rest: 30s
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Decline Oblique Crunch
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3x5 reps |
rest: 30s
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Treadmill Running
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0x0 reps |
rest: 0s
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Treadmill Running
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0x0 reps |
rest: 0s
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Leg Press Machine
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3x5 reps |
rest: 30s
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Dumbbell Step Ups
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3x5 reps |
rest: 60s
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Dumbbell Stiff-Legged Deadlift
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3x5 reps |
rest: 30s
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Hip Adduction
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3x5 reps |
rest: 30s
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Seated Calf Raise
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3x5 reps |
rest: 30s
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Seated One Leg Calf Raise
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3x5 reps |
rest: 30s
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Standing Calf Raises
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3x5 reps |
rest: 30s
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Elliptical Training
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0x0 reps |
rest: 0s
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