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Barbell Bench Press
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4x8 reps |
rest: 90s
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Dumbbell Bench Press
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4x8 reps |
rest: 90s
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Machine Fly
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4x8 reps |
rest: 90s
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Leverage Incline Chest Press
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4x8 reps |
rest: 90s
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Leverage Chest Press
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4x8 reps |
rest: 90s
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Machine Tricep Extension
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4x8 reps |
rest: 90s
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Machine Seated Tricep Dip
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4x8 reps |
rest: 90s
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Cable Tricep Pushdown (Rope)
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4x8 reps |
rest: 90s
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Dip
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4x8 reps |
rest: 90s
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Cable Lat Pulldown (Wide Grip)
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4x8 reps |
rest: 90s
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Cable Seated Row
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4x8 reps |
rest: 90s
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Preacher Curl Machine
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4x8 reps |
rest: 90s
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Cable Bicep Curl
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4x8 reps |
rest: 90s
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T Bar Row
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4x8 reps |
rest: 90s
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Leverage Machine Iso Row
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4x8 reps |
rest: 90s
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Leverage Machine High Row
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4x8 reps |
rest: 90s
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Machine Leg Curl (Prone)
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4x8 reps |
rest: 60s
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Machine Leg Extension
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4x8 reps |
rest: 60s
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Machine Calf Raise
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4x8 reps |
rest: 60s
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Machine Calf Press
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4x8 reps |
rest: 60s
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Machine Kneeling Leg Curl
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4x8 reps |
rest: 60s
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Machine Single-Leg Press
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4x8 reps |
rest: 60s
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4x8 reps |
rest: 60s
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Machine Seated Leg Curl
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3x8 reps |
rest: 60s
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Seated Supinated Cable Wrist Curl
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4x12 reps |
rest: 50s
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Cable Wrist Curl (Reverse Grip)
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4x12 reps |
rest: 50s
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Cable Tricep Pushdown (Rope)
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4x12 reps |
rest: 50s
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Cable Tricep Pushdown (V-Bar)
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4x12 reps |
rest: 50s
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Preacher Curl Machine
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4x12 reps |
rest: 50s
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Machine Dip
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4x12 reps |
rest: 50s
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Cable Bicep Curl (Close Grip)
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4x12 reps |
rest: 50s
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Machine Tricep Extension
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4x12 reps |
rest: 50s
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Barbell Spider Curl
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3x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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4x10 reps |
rest: 60s
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Smith Machine Shoulder Press
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4x10 reps |
rest: 60s
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Machine Shoulder Press
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4x10 reps |
rest: 60s
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Cable One-Arm Lateral Raise
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4x10 reps |
rest: 60s
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Cable Upright Row
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4x10 reps |
rest: 60s
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Dumbbell Seated Alternating Front Raise
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4x10 reps |
rest: 60s
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Dumbbell Rear Deltoid Row
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3x8 reps |
rest: 60s
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