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Barbell Squat
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4x12 reps |
rest: 0s
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Leg Extensions
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3x12 reps |
rest: 60s
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Seated Leg Curl
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3x12 reps |
rest: 60s
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Barbell Jefferson Squat
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3x12 reps |
rest: 0s
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Barbell Deadlift
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4x12 reps |
rest: 45s
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Seated Calf Raise
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3x20 reps |
rest: 45s
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Standing Calf Raises
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3x20 reps |
rest: 45s
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Barbell Bench Press
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4x12 reps |
rest: 45s
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Dip
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3x12 reps |
rest: 45s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 45s
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Pull Ups
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3x20 reps |
rest: 45s
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Dumbbell Straight Arm Pullover
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3x12 reps |
rest: 45s
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T Bar Row
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3x12 reps |
rest: 45s
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Cable Seated Row
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3x12 reps |
rest: 45s
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Barbell Standing Military Press
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4x12 reps |
rest: 45s
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Dumbbell Concentration Curls
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3x12 reps |
rest: 45s
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Dumbbell Tricep Kickback
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3x12 reps |
rest: 45s
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Dumbbell Arnold Press
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3x12 reps |
rest: 45s
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Dumbbell Biceps Curl Reverse
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3x12 reps |
rest: 45s
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Cable Triceps Pushdown
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3x12 reps |
rest: 45s
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Cable Reverse Fly
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3x20 reps |
rest: 45s
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Barbell Front Squat
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4x12 reps |
rest: 0s
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Leg Extensions
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3x12 reps |
rest: 60s
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Barbell Hack Squat
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3x12 reps |
rest: 0s
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Lying Leg Curls
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3x12 reps |
rest: 60s
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Barbell Romanian Deadlift
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4x12 reps |
rest: 45s
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Seated Calf Raise
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3x20 reps |
rest: 45s
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Standing Calf Raises
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3x20 reps |
rest: 45s
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Barbell Incline Bench Press
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4x12 reps |
rest: 45s
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Dip
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3x12 reps |
rest: 45s
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Dumbbell Incline Fly
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3x12 reps |
rest: 45s
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Dumbbell One Arm Row
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3x12 reps |
rest: 45s
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Dumbbell Bench Press
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3x12 reps |
rest: 45s
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Wide Grip Lat Pulldown
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3x12 reps |
rest: 45s
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Cable Seated Row
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3x12 reps |
rest: 45s
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Dumbbell Standing Press
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4x12 reps |
rest: 45s
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Barbell Preacher Curl
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3x12 reps |
rest: 45s
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EZ Bar Decline Close Grip Skull Crusher
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3x12 reps |
rest: 45s
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Barbell Up Right Row
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3x12 reps |
rest: 45s
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Dumbbell Alternate Bicep Curl
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3x12 reps |
rest: 45s
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Dumbbell Seated Triceps Press
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3x12 reps |
rest: 45s
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Dumbbell Reverse Flyes
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3x20 reps |
rest: 45s
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