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Ski Erg
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1x0 reps |
rest: 5s
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Dumbbell Decline Bench Press
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4x16 reps |
rest: 30s
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EZ Bar Decline Close Grip Skull Crusher
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4x16 reps |
rest: 30s
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Decline Bench Weighted Twist
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4x25 reps |
rest: 30s
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Dumbbell Palms In Bench Press
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3x12 reps |
rest: 30s
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Dumbbell Alternate Lying Extension
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3x12 reps |
rest: 30s
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Seated Leg Tucks
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3x25 reps |
rest: 30s
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Dumbbell Fly on Exercise Ball
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2x30 reps |
rest: 15s
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Dumbbell One Arm Press on Exercise Ball
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2x15 reps |
rest: 30s
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Exercise Ball Knee Roll
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2x20 reps |
rest: 30s
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Dip
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1x0 reps |
rest: 60s
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Bench Pushups
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1x0 reps |
rest: 60s
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Plank
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1x8 reps |
rest: 60s
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Rowing
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1x0 reps |
rest: 15s
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Elliptical Training
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1x0 reps |
rest: 5s
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Barbell Reverse Grip Bent Over Row
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4x16 reps |
rest: 30s
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Dumbbell Alternate Bicep Curl
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4x16 reps |
rest: 30s
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Hanging Leg Raise
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4x20 reps |
rest: 30s
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Reverse Grip Lat Pull Down
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3x12 reps |
rest: 30s
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Dumbbell Incline Curl
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3x12 reps |
rest: 30s
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Lying Leg Raise with Hip Thrust on Bench
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3x15 reps |
rest: 30s
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Cable One Arm Seated Row
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2x15 reps |
rest: 30s
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Dumbbell Cross Body Hammer Curl
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2x15 reps |
rest: 30s
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Dumbbell Side Bend
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2x15 reps |
rest: 30s
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Pull Ups
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1x0 reps |
rest: 60s
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Barbell Preacher Curl
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1x0 reps |
rest: 60s
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Mountain Climbers
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1x0 reps |
rest: 60s
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Stationary Bike
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1x0 reps |
rest: 15s
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Treadmill Running
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1x0 reps |
rest: 5s
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Barbell Hack Squat
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4x16 reps |
rest: 30s
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Dumbbell Front Raise
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4x16 reps |
rest: 30s
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Windshield Wipers
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4x15 reps |
rest: 30s
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Machine Shoulder Press
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3x12 reps |
rest: 30s
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Seated Calf Raise
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3x12 reps |
rest: 30s
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Dumbbell Squat
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3x12 reps |
rest: 30s
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Dumbbell Rear Lunge
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2x15 reps |
rest: 30s
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Donkey Calf Raises
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2x20 reps |
rest: 30s
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Dumbbell Bent Over Delt Raise
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2x15 reps |
rest: 30s
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Leg Press with Wide Stance
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1x0 reps |
rest: 60s
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Air Bike
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1x0 reps |
rest: 60s
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Leg Raise
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1x0 reps |
rest: 60s
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Step Machine
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1x0 reps |
rest: 15s
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Ski Erg
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1x0 reps |
rest: 5s
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Barbell Bench Press
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4x16 reps |
rest: 30s
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Barbell Curl
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4x16 reps |
rest: 30s
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Crunches with Legs on a Bench
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4x20 reps |
rest: 30s
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Barbell Incline Bench Press
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3x12 reps |
rest: 30s
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Dumbbell Hammer Curls
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3x12 reps |
rest: 30s
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Reverse Crunch
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3x20 reps |
rest: 30s
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Barbell Decline Bench Press
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2x15 reps |
rest: 30s
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Dumbbell One Arm Zottman Preacher Curl
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2x15 reps |
rest: 60s
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Air Bike
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2x20 reps |
rest: 30s
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Cable Cross Over
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1x0 reps |
rest: 60s
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Cable Close Grip Curl
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1x0 reps |
rest: 60s
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Cable Crunch
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1x0 reps |
rest: 60s
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Assault Bike
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1x0 reps |
rest: 15s
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Walking
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1x0 reps |
rest: 5s
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Dumbbell One Arm Row
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4x16 reps |
rest: 30s
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Reverse Hyper on Flat Bench
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4x16 reps |
rest: 30s
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Kettlebell Figure Eight
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4x20 reps |
rest: 30s
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Reverse Hack Squat
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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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Weight Plate Side Bend
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3x20 reps |
rest: 30s
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Smith Machine Reverse Calf Raises
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2x15 reps |
rest: 30s
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Barbell High Inverted Row
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2x15 reps |
rest: 30s
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Alternate Heel Touchers
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2x20 reps |
rest: 30s
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Dumbbell Standing Calf Raise
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1x0 reps |
rest: 60s
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Barbell Reverse Curl
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1x0 reps |
rest: 60s
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Chin Up
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1x0 reps |
rest: 60s
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Stationary Bike
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1x0 reps |
rest: 15s
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Ski Erg
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1x0 reps |
rest: 5s
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Dumbbell Lateral Raise
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4x16 reps |
rest: 30s
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Dumbbell Standing Triceps Extension
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4x16 reps |
rest: 30s
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Leg Pull In
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4x20 reps |
rest: 30s
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Barbell Up Right Row
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3x12 reps |
rest: 30s
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Dumbbell Tricep Kickback
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3x12 reps |
rest: 30s
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Dumbbell Two Arm Side Bend
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3x20 reps |
rest: 30s
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Smith Machine Overhead Shoulder Press
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2x15 reps |
rest: 30s
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Dumbbell Alternate Bent Over Kickback
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2x15 reps |
rest: 30s
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Side Bridge
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2x8 reps |
rest: 30s
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Cable Rope Triceps Pushdown
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1x0 reps |
rest: 60s
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Cable Rope Rear Delt Row
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1x0 reps |
rest: 60s
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Cable One Arm High-Pulley Side Bends
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1x0 reps |
rest: 60s
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Rowing
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1x0 reps |
rest: 15s
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