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Elliptical Training
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1x0 reps |
rest: 5s
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Barbell Squat
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5x15 reps |
rest: 40s
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Machine Lat Pulldown (Reverse Grip)
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5x15 reps |
rest: 40s
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Pull-Up
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4x15 reps |
rest: 40s
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Prisoner Squat
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4x15 reps |
rest: 40s
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Hack Squat (Reverse Position)
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3x12 reps |
rest: 30s
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T Bar Row
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3x12 reps |
rest: 30s
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Dumbbell One-Arm Row
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3x12 reps |
rest: 30s
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Reverse Hyper (Flat Bench)
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3x12 reps |
rest: 30s
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Leg Raise
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2x30 reps |
rest: 30s
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Air Bike
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2x30 reps |
rest: 30s
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Stationary Bike
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1x0 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 5s
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Barbell Bench Press
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5x15 reps |
rest: 40s
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Dumbbell One-Arm Tricep Kickback
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5x15 reps |
rest: 40s
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Dip
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4x15 reps |
rest: 40s
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Kettlebell Push-Up
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4x8 reps |
rest: 60s
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Dumbbell Incline Bench Press (Hammer Grip)
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3x12 reps |
rest: 30s
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Dumbbell Alternating Tricep Kickback
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3x12 reps |
rest: 30s
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Dumbbell Decline Fly
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3x12 reps |
rest: 30s
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EZ Bar Decline Close Grip Skull Crusher
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3x12 reps |
rest: 30s
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Forearm Plank with Hip Abduction
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2x8 reps |
rest: 40s
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Weight Plate Russian Twist
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2x30 reps |
rest: 40s
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Rowing
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1x0 reps |
rest: 10s
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Step Machine
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1x0 reps |
rest: 20s
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Stationary Bike
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1x0 reps |
rest: 20s
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Treadmill Running
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1x0 reps |
rest: 60s
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Elliptical Training
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1x0 reps |
rest: 60s
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Rowing
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1x0 reps |
rest: 20s
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3x8 reps |
rest: 60s
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Elliptical Training
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1x0 reps |
rest: 5s
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Dumbbell Seated Arnold Press
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5x15 reps |
rest: 40s
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Machine Seated Calf Raise
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5x15 reps |
rest: 40s
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Dumbbell One-Arm Front Raise
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4x12 reps |
rest: 40s
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Bodyweight Calf Raise
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4x20 reps |
rest: 40s
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Cable Upright Row
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3x12 reps |
rest: 30s
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Dumbbell Calf Raise
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3x12 reps |
rest: 30s
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Dumbbell Reverse Fly
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3x12 reps |
rest: 30s
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Machine Calf Raise
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3x12 reps |
rest: 30s
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Hanging Leg Raise
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2x15 reps |
rest: 60s
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Windshield Wipers
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2x15 reps |
rest: 60s
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Stationary Bike
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1x0 reps |
rest: 10s
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Walking
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1x0 reps |
rest: 5s
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Barbell Curl
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5x15 reps |
rest: 60s
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Barbell Hack Squat
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5x15 reps |
rest: 60s
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Cable One-Arm High Curl
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4x8 reps |
rest: 60s
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Cable Pull Through
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4x4 reps |
rest: 40s
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Dumbbell Lunge
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3x12 reps |
rest: 30s
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Dumbbell Zottman Curl
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3x12 reps |
rest: 30s
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Machine Leg Press (Wide Stance)
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3x12 reps |
rest: 30s
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Dumbbell Concentration Curl
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3x12 reps |
rest: 30s
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Reverse Crunch
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2x30 reps |
rest: 60s
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Alternating Heel Touch
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2x30 reps |
rest: 60s
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Stationary Bike
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1x0 reps |
rest: 10s
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