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Barbell Bench Press
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5x8 reps |
rest: 120s
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Dumbbell One Arm Row
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4x8 reps |
rest: 90s
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Dumbbell Incline Bench Press
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4x10 reps |
rest: 60s
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Close Grip Front Lat Pulldown
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3x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x15 reps |
rest: 60s
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Cable Rope Triceps Pushdown
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3x10 reps |
rest: 60s
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Dumbbell Bicep Curl
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5x10 reps |
rest: 60s
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Dumbbell Stiff Leg Deadlift
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4x10 reps |
rest: 90s
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Dumbbell Step Ups
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4x10 reps |
rest: 60s
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Seated Leg Curl
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4x10 reps |
rest: 60s
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Standing Calf Raises
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4x8 reps |
rest: 90s
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Leg Raise
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3x10 reps |
rest: 45s
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Crunches
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3x10 reps |
rest: 45s
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Wrist Roller
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3x10 reps |
rest: 45s
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Barbell Bent Over Row
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3x8 reps |
rest: 120s
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Dumbbell Shoulder Press
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4x8 reps |
rest: 90s
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Dumbbell Bench Press
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5x10 reps |
rest: 90s
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Barbell Curl
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3x10 reps |
rest: 60s
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Dumbbell Fly
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4x12 reps |
rest: 60s
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Barbell Lying Triceps Extension
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3x15 reps |
rest: 60s
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Dumbbell Alternate Hammer Curl
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3x10 reps |
rest: 45s
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Barbell Deadlift
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5x8 reps |
rest: 150s
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Dumbbell Seated Calf Raise
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4x10 reps |
rest: 60s
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Dumbbell Squat
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3x10 reps |
rest: 60s
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Plank
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3x10 reps |
rest: 60s
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Dumbbell Lunges
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3x10 reps |
rest: 60s
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Plank with Side Kick
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3x10 reps |
rest: 60s
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Lying Alternate Floor Leg Raise
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3x10 reps |
rest: 45s
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