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Barbell Glute Bridge
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3x8 reps |
rest: 60s
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Barbell Squat
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4x3 reps |
rest: 90s
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Machine Leg Press
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3x10 reps |
rest: 90s
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Dumbbell Step-Up
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3x12 reps |
rest: 90s
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Kettlebell Single-Leg Deadlift
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3x8 reps |
rest: 60s
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Machine Seated Calf Raise
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3x15 reps |
rest: 90s
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Step Machine
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1x0 reps |
rest: 10s
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Dumbbell Incline Bench Press
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3x5 reps |
rest: 60s
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Dumbbell Fly
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3x12 reps |
rest: 90s
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Push-Up (Close Hand)
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3x6 reps |
rest: 60s
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Dumbbell One-Arm Bench Press
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3x8 reps |
rest: 60s
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Cable Cross-Over
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3x12 reps |
rest: 90s
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Treadmill Running
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1x0 reps |
rest: 15s
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Barbell Shoulder Press
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4x5 reps |
rest: 90s
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Cable Shoulder Extension
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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3x8 reps |
rest: 60s
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Cable Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x10 reps |
rest: 60s
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Elliptical Training
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1x0 reps |
rest: 15s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Pull-Up
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3x8 reps |
rest: 60s
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Back Hyperextension
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3x8 reps |
rest: 60s
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Kettlebell One-Arm Swing
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3x8 reps |
rest: 60s
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Barbell Curl
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3x5 reps |
rest: 60s
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Dumbbell One-Arm Preacher Curl
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3x12 reps |
rest: 60s
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Machine Inverted Row
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3x6 reps |
rest: 60s
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Bench Dip
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3x10 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x12 reps |
rest: 60s
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Barbell Tricep Extension
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3x8 reps |
rest: 60s
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Walking
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1x0 reps |
rest: 15s
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