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Push-Up
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3x20 reps |
rest: 30s
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Push-Up (Wide Hand)
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3x15 reps |
rest: 60s
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Push-Up (Close Hand)
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3x10 reps |
rest: 30s
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3x5 reps |
rest: 60s
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3x10 reps |
rest: 0s
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Dip
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3x8 reps |
rest: 60s
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Single-Leg Bench Dip
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3x8 reps |
rest: 60s
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Pull-Up
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2x0 reps |
rest: 60s
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Chin-Up
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2x0 reps |
rest: 60s
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Barbell Romanian Deadlift
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2x12 reps |
rest: 60s
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Barbell Bent-Over Row (Reverse Grip)
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2x12 reps |
rest: 60s
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Barbell Curl
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2x8 reps |
rest: 60s
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Dumbbell Hammer Curl
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2x12 reps |
rest: 60s
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2x8 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (V-Bar)
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3x8 reps |
rest: 60s
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Weighted Tricep Dip
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3x8 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Barbell Bent-Over Row
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Barbell Military Press
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3x8 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 60s
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Dumbbell Lunge
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3x8 reps |
rest: 60s
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Barbell Shrug
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Push-Up
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2x20 reps |
rest: 45s
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Push-Up (Wide Hand)
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2x15 reps |
rest: 45s
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Push-Up (Close Hand)
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2x10 reps |
rest: 45s
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2x5 reps |
rest: 45s
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2x10 reps |
rest: 45s
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1x8 reps |
rest: 30s
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1x8 reps |
rest: 30s
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1x8 reps |
rest: 30s
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1x8 reps |
rest: 30s
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1x8 reps |
rest: 30s
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Pull-Up
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2x8 reps |
rest: 60s
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Chin-Up
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2x8 reps |
rest: 60s
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2x8 reps |
rest: 45s
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Dumbbell Alternating Hammer Curl
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1x12 reps |
rest: 60s
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Barbell Curl
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1x10 reps |
rest: 60s
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Barbell Military Press
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1x8 reps |
rest: 60s
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Barbell Squat
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1x8 reps |
rest: 60s
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