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Barbell Bench Press
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4x12 reps |
rest: 30s
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Barbell Incline Bench Press
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4x12 reps |
rest: 30s
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Dumbbell Decline Bench Press
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3x8 reps |
rest: 30s
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Dumbbell Fly
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3x10 reps |
rest: 30s
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Dumbbell Straight Arm Pullover
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3x10 reps |
rest: 30s
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Machine Fly
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3x8 reps |
rest: 60s
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Barbell Close Grip Bench Press
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4x12 reps |
rest: 30s
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Dip
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3x8 reps |
rest: 30s
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Barbell Triceps Extension
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3x12 reps |
rest: 30s
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Bench Dip
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4x16 reps |
rest: 30s
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Cable Rope Triceps Pushdown
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4x12 reps |
rest: 30s
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Cable Standing Triceps Extension
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4x12 reps |
rest: 30s
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Barbell Deadlift
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5x12 reps |
rest: 30s
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Pull Ups
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4x6 reps |
rest: 30s
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Barbell Bent Over Row
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3x8 reps |
rest: 30s
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Dumbbell One Arm Row
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3x8 reps |
rest: 60s
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Seated Machine Row
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3x12 reps |
rest: 30s
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Close Grip Front Lat Pulldown
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5x12 reps |
rest: 45s
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Barbell Curl
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4x16 reps |
rest: 30s
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Barbell Close Grip Preacher Curl
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4x10 reps |
rest: 60s
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Dumbbell Bicep Curl
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4x16 reps |
rest: 60s
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Cable Concentration Curl
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4x16 reps |
rest: 60s
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Dumbbell Hammer Curls
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4x16 reps |
rest: 60s
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Back Extension Machine
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3x8 reps |
rest: 60s
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Back Relaxation
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Press
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3x10 reps |
rest: 60s
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Dumbbell Front Raise
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3x12 reps |
rest: 60s
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Dumbbell Raise
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3x12 reps |
rest: 60s
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Dumbbell Reverse Flyes
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3x10 reps |
rest: 60s
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Barbell Standing Military Press
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4x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 60s
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Barbell Up Right Row
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3x8 reps |
rest: 60s
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Step Machine
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0x0 reps |
rest: 30s
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Barbell Squat
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6x12 reps |
rest: 60s
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Leg Press Machine
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4x12 reps |
rest: 60s
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Leg Extensions
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5x16 reps |
rest: 60s
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Lying Leg Curls
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53x16 reps |
rest: 60s
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Thigh Abductor
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3x8 reps |
rest: 60s
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Calf Press On Leg Press
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5x10 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 Press
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4x12 reps |
rest: 60s
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Dumbbell Incline Fly
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4x12 reps |
rest: 60s
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Dumbbell Shoulder Press
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4x12 reps |
rest: 60s
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Dumbbell Standing Alternate Front Raises
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3x12 reps |
rest: 60s
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Dumbbell Alternate Standing Lateral Raise
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3x21 reps |
rest: 60s
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Barbell Lying Triceps Extension
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4x12 reps |
rest: 60s
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Cable One Arm Tricep Extension
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3x12 reps |
rest: 60s
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Cable Rope Triceps Pushdown
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4x16 reps |
rest: 60s
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Cable Triceps Pushdown
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4x16 reps |
rest: 60s
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Wide Grip Lat Pulldown
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4x12 reps |
rest: 60s
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Close Grip Front Lat Pulldown
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4x12 reps |
rest: 60s
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Barbell Bent Over Row
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4x12 reps |
rest: 60s
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Dumbbell One Arm Row
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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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Dumbbell Shoulder Shrug
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3x12 reps |
rest: 60s
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EZ Bar Curl
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4x12 reps |
rest: 60s
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Barbell Preacher Curl
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4x12 reps |
rest: 60s
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Dumbbell Alternate Bicep Curl
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4x12 reps |
rest: 60s
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Dumbbell Alternate Hammer Curl
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43x12 reps |
rest: 60s
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Dumbbell Reverse Concentration Curl
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3x15 reps |
rest: 60s
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