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Barbell Bench Press
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4x15 reps |
rest: 30s
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Weighted Side Bend
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4x15 reps |
rest: 30s
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Machine Reverse Fly
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4x15 reps |
rest: 30s
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Machine Fly
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4x15 reps |
rest: 30s
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Weight Plate Russian Twist
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4x15 reps |
rest: 30s
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Cable Lat Pulldown (Wide Grip)
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4x15 reps |
rest: 30s
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Machine Bench Press
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4x15 reps |
rest: 30s
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Machine Ab Crunch
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4x15 reps |
rest: 30s
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Cable Rear Pulldown (Wide Grip)
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4x15 reps |
rest: 30s
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Cable Seated Row
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4x15 reps |
rest: 30s
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Bench Weighted Decline Crunch
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4x15 reps |
rest: 30s
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Pull-Up
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1x15 reps |
rest: 30s
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Push-Up
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4x15 reps |
rest: 30s
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Chin-Up (Close Grip)
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1x15 reps |
rest: 30s
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Cable Kneeling Crunch
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4x15 reps |
rest: 30s
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4x15 reps |
rest: 60s
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Barbell Shrug
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4x15 reps |
rest: 30s
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Barbell Curl
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4x15 reps |
rest: 30s
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Dumbbell Tricep Extension
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4x15 reps |
rest: 30s
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Dumbbell Wrist Curl (Palms Up)
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4x15 reps |
rest: 30s
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Dumbbell Lateral Raise
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4x15 reps |
rest: 30s
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Dumbbell Incline Curl
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4x15 reps |
rest: 30s
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Cable Tricep Pushdown (Rope)
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4x15 reps |
rest: 30s
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Dumbbell Wrist Curl (Palms Down)
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4x15 reps |
rest: 30s
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Dumbbell Bent-Over Raise
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4x15 reps |
rest: 30s
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Dumbbell Concentration Curl
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4x15 reps |
rest: 30s
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Cable Rope Overhead Tricep Extension
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4x15 reps |
rest: 30s
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Barbell Wrist Curl (Posterior)
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4x15 reps |
rest: 30s
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Dumbbell One-Arm Front Raise
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4x15 reps |
rest: 30s
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Preacher Curl Machine
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4x15 reps |
rest: 30s
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Machine Tricep Extension
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4x15 reps |
rest: 30s
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Barbell Reverse Curl
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4x15 reps |
rest: 30s
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Machine Leg Extension
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4x15 reps |
rest: 50s
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Machine Seated Leg Curl
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4x15 reps |
rest: 30s
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Barbell Squat
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4x15 reps |
rest: 30s
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Barbell Lunge
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4x15 reps |
rest: 30s
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Barbell Hip Thrust
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4x15 reps |
rest: 50s
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Barbell Kneeling Squat
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4x15 reps |
rest: 30s
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Flutter Kick
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4x15 reps |
rest: 30s
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Cable Pull Through
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4x15 reps |
rest: 30s
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Calf Press On Leg Press
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4x15 reps |
rest: 50s
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Machine Calf Press
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4x15 reps |
rest: 30s
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Barbell Calf Raise
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4x15 reps |
rest: 30s
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Barbell Standing Calf Raise
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4x15 reps |
rest: 30s
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Walking
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1x0 reps |
rest: 30s
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Step Machine
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1x0 reps |
rest: 30s
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Treadmill Running
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1x0 reps |
rest: 30s
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