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Barbell Bench Press
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4x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x8 reps |
rest: 60s
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Dumbbell Fly
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4x8 reps |
rest: 60s
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Push-Up
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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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Reverse Crunch
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4x15 reps |
rest: 60s
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Barbell Side Bend
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4x15 reps |
rest: 60s
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Barbell Bent-Over Row
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4x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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4x8 reps |
rest: 60s
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Barbell Deadlift
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4x8 reps |
rest: 60s
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Jump Squat
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4x8 reps |
rest: 60s
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Dumbbell Squat
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4x8 reps |
rest: 60s
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Dumbbell Step-Up
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4x8 reps |
rest: 60s
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Barbell Lunge
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4x8 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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4x8 reps |
rest: 60s
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Dumbbell Calf Raise
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4x20 reps |
rest: 60s
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Barbell Standing Calf Raise
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4x20 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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4x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x8 reps |
rest: 60s
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Dumbbell Seated Bent-Over Reverse Fly
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4x8 reps |
rest: 60s
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Barbell Upright Row
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4x8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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4x8 reps |
rest: 60s
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Barbell Curl
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4x8 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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4x8 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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4x15 reps |
rest: 60s
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Dumbbell Seated One-Arm Tricep Extension
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4x8 reps |
rest: 60s
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Dumbbell Seated Wrist Curl
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4x20 reps |
rest: 60s
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Crunch
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4x15 reps |
rest: 60s
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Reverse Crunch
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4x15 reps |
rest: 60s
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Barbell Side Bend
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4x15 reps |
rest: 60s
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