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Barbell Bench Press
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4x10 reps |
rest: 60s
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Machine Fly
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4x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x10 reps |
rest: 60s
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Push-Up
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4x10 reps |
rest: 60s
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Barbell Curl
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3x8 reps |
rest: 60s
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Dumbbell Incline Curl
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3x8 reps |
rest: 60s
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Cable Dual Overhead Curl
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3x8 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x8 reps |
rest: 60s
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Air Bike
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3x8 reps |
rest: 60s
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Crunch
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3x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x10 reps |
rest: 60s
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Cable Rope Seated Row
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4x10 reps |
rest: 60s
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Back Hyperextension
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3x20 reps |
rest: 60s
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Pull-Up
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4x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x10 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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4x10 reps |
rest: 60s
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Dumbbell One-Arm Tricep Extension
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3x8 reps |
rest: 60s
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Dip
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4x10 reps |
rest: 60s
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Stability Ball Crunch
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4x10 reps |
rest: 60s
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Decline Crunch
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4x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x12 reps |
rest: 60s
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Barbell Shrug
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4x12 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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4x12 reps |
rest: 60s
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Cable Deltoid Raise
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4x12 reps |
rest: 60s
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Barbell Squat
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4x12 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x12 reps |
rest: 60s
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Machine Calf Raise
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4x15 reps |
rest: 60s
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Back Hyperextension
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3x25 reps |
rest: 60s
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Crunch
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3x30 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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