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5 exercises, 5 sets, 5 days a week.
Dumbbell Bench Press
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5x8 reps |
rest: 190s
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Dumbbell Incline Bench Press
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5x8 reps |
rest: 190s
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Dumbbell Decline Bench Press
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5x8 reps |
rest: 190s
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Dumbbell Incline Fly
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5x8 reps |
rest: 190s
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Cable Lower Chest Raise
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5x8 reps |
rest: 190s
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Calf Extension Machine
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5x8 reps |
rest: 150s
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Barbell Squat
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3x12 reps |
rest: 120s
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Leg Press
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3x12 reps |
rest: 120s
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Leg Extensions
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5x8 reps |
rest: 150s
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Seated Leg Curl
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5x8 reps |
rest: 150s
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Dumbbell Arnold Press
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5x8 reps |
rest: 150s
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Dumbbell Lateral Raise
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5x8 reps |
rest: 150s
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Single Dumbell Inclined Reverse Front Raise
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5x8 reps |
rest: 150s
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Smith Machine Incline Shoulder Raise
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5x8 reps |
rest: 150s
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Smith Machine Shrug
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5x8 reps |
rest: 150s
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Dumbbell Alternate Bicep Curl
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5x8 reps |
rest: 150s
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Dumbbell Alternate Hammer Curl
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5x8 reps |
rest: 150s
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Dumbbell Alternate Preacher Curl
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5x8 reps |
rest: 150s
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Dumbbell Decline Triceps Extension
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5x8 reps |
rest: 150s
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Cable Rope High Pulley Overhead Tricep Extension
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5x8 reps |
rest: 150s
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Dumbbell One Arm Row
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5x8 reps |
rest: 150s
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Wide Grip Lat Pulldown
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5x8 reps |
rest: 150s
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Full Range Of Motion Lat Pulldown
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5x8 reps |
rest: 150s
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Seated Machine Row
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5x8 reps |
rest: 150s
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Hyperextensions - Back Extensions
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5x8 reps |
rest: 150s
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