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You will have to do all the exercices in superset. The only break you have is at the end of each set. Have a good one!
Barbell Deadlift
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4x12 reps |
rest: 60s
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Dumbbell Lunge
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4x12 reps |
rest: 60s
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Machine Leg Press
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4x12 reps |
rest: 60s
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Hack Squat
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4x12 reps |
rest: 60s
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Crunch
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4x15 reps |
rest: 60s
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Leg Raise
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4x15 reps |
rest: 60s
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Barbell Hip Thrust
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4x12 reps |
rest: 60s
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Machine Hip Abduction
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4x12 reps |
rest: 60s
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Machine Seated Leg Curl
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4x12 reps |
rest: 60s
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Machine Seated Calf Raise
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4x12 reps |
rest: 60s
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Machine Hip Adduction
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4x12 reps |
rest: 60s
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Crunch
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4x15 reps |
rest: 60s
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Leg Raise
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4x15 reps |
rest: 60s
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Barbell Incline Bench Press
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4x12 reps |
rest: 60s
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Cable Seated Row
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4x12 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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4x12 reps |
rest: 60s
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Dumbbell Incline Bench Row
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4x12 reps |
rest: 60s
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Barbell Shoulder Press
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4x12 reps |
rest: 60s
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Barbell Curl
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4x12 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x12 reps |
rest: 60s
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Cable Rope Face Pull
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4x12 reps |
rest: 60s
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Barbell Bench Press
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4x12 reps |
rest: 60s
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Dumbbell Incline Bench Row
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4x12 reps |
rest: 60s
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Dip
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4x12 reps |
rest: 60s
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Cable Shoulder Extension
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4x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x12 reps |
rest: 60s
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Dumbbell Hammer Curl
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4x12 reps |
rest: 60s
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Cable Reverse Fly
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4x12 reps |
rest: 60s
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Dumbbell Pullover
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4x12 reps |
rest: 60s
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