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Dragon Flag
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3x10 reps |
rest: 45s
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Barbell Ab Rollout (Kneeling)
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3x10 reps |
rest: 45s
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Stability Ball Crunch
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3x10 reps |
rest: 45s
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EZ Bar Curl
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3x10 reps |
rest: 45s
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Dumbbell Hammer Curl
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3x10 reps |
rest: 45s
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Dumbbell Hammer Curl (Cross Body)
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3x10 reps |
rest: 45s
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3x10 reps |
rest: 45s
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Pull-Up
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3x10 reps |
rest: 45s
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Dumbbell Reverse Lunge
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3x10 reps |
rest: 45s
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Kettlebell Goblet Squat
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3x10 reps |
rest: 45s
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Machine Calf Raise
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3x10 reps |
rest: 45s
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3x10 reps |
rest: 45s
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Barbell Lateral Lunge
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3x10 reps |
rest: 45s
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Pelvic Tilt to Glute Bridge
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3x10 reps |
rest: 45s
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Alternating Leg Bridge
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3x10 reps |
rest: 45s
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3x10 reps |
rest: 45s
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3x10 reps |
rest: 45s
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3x10 reps |
rest: 45s
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Pull-Up
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3x10 reps |
rest: 60s
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3x10 reps |
rest: 45s
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Chin-Up
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3x10 reps |
rest: 60s
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3x10 reps |
rest: 45s
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3x10 reps |
rest: 60s
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Pull-Up (Hammer Grip)
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3x10 reps |
rest: 60s
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Cable Seated Row
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3x10 reps |
rest: 45s
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3x10 reps |
rest: 45s
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3x10 reps |
rest: 45s
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Push-Up
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3x10 reps |
rest: 45s
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Push-Up (Wide Hand)
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3x10 reps |
rest: 45s
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3x10 reps |
rest: 45s
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3x10 reps |
rest: 45s
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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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Bench Dip
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3x10 reps |
rest: 45s
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Cable Rope Face Pull
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3x10 reps |
rest: 45s
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Cable Front Raise
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3x10 reps |
rest: 45s
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Cable Deltoid Raise
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3x10 reps |
rest: 45s
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Machine Reverse Fly
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3x10 reps |
rest: 45s
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Cable External Rotation
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3x10 reps |
rest: 45s
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Cable Rope Face Pull
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3x10 reps |
rest: 45s
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Cable Front Raise
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3x10 reps |
rest: 45s
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Cable Deltoid Raise
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3x10 reps |
rest: 45s
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Machine Reverse Fly
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3x10 reps |
rest: 45s
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Cable External Rotation
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3x10 reps |
rest: 45s
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Machine Shoulder Press
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3x10 reps |
rest: 45s
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3x10 reps |
rest: 45s
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Cable Shoulder Extension
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3x10 reps |
rest: 45s
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3x10 reps |
rest: 45s
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3x10 reps |
rest: 45s
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Leverage Chest Press
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3x10 reps |
rest: 45s
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Push-Up
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3x10 reps |
rest: 45s
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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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