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Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Incline Bench Press | 2 sets | 7 - 9 reps | 60s | Drop set each set (reduce weight after failure in order to continue to. failure once more) |
2. Dumbbell Bench Press![]() | 2 sets | 7 - 9 reps | 60s | Drop set each set (reduce weight after failure in order to continue to. failure once more) |
3A. Dumbbell Fly On Incline Bench![]() | 2 sets | 10 - 12 reps | 60s | |
3B. Cable Crossovers (upper chest)![]() | 2 sets | 10 - 12 reps | 60s | |
4. EZ-Bar Preacher Curl![]() | 1 set | 7 - 9 reps | 60s | Drop set each set (reduce weight after failure in order to continue to. failure once more) |
5. Barbell Biceps Curl![]() | 1 set | 7 - 9 reps | 60s | Drop set each set (reduce weight after failure in order to continue to. failure once more) |
6A. Standing High Pulley Cable Curl![]() | 2 sets | 7 - 9 reps | 60s | |
6B. Dumbbell Curl No media available | 2 sets | 7 - 9 reps | 60s | |
7. Reverse-Grip Barbell Biceps Curl | 1 set | 10 - 12 reps | 60s | Drop set each set (reduce weight after failure in order to continue to. failure once more) |
8A. Palms-Down Wrist Curl Over A Bench | 1 set | 13 - 15 reps | 60s | |
8B. Palms-Up Barbell Wrist Curl Over A Bench![]() | 1 set | 13 - 15 reps | 60s | |
9. Kneeling Cable Crunch![]() | 2 sets | 16 - 20 reps | 60s | |
10A. Hanging Straight Leg Raise![]() | 1 set | AMAP reps | 60s | |
10B. Seated Leg Tucks | 1 set | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 2 sets | 7 - 9 reps | 60s | Drop set each set (reduce weight after failure in order to continue to. failure once more) |
2. 45 Degree Leg Press | 2 sets | 7 - 9 reps | 60s | Drop set each set (reduce weight after failure in order to continue to. failure once more) |
3A. Leg Extensions | 2 sets | 10 - 12 reps | 60s | |
3B. Barbell Walking Lunge | 2 sets | 10 - 12 reps | 60s | |
4. Lying Leg Curls | 2 sets | 7 - 9 reps | 60s | Drop set each set (reduce weight after failure in order to continue to. failure once more) |
5A. Thigh Adductor![]() | 2 sets | 16 - 20 reps | 60s | |
5B. Stiff-Legged Barbell Deadlift | 2 sets | 10 - 12 reps | 60s | |
6. Standing Machine Calf Raise | 1 set | 7 - 9 reps | 60s | Drop set each set (reduce weight after failure in order to continue to. failure once more) |
7A. Seated Calf Raise Machine![]() | 2 sets | 7 - 9 reps | 60s | |
7B. Sled 45 Degree Calf Press![]() | 2 sets | 10 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Seated Cable Row![]() | 2 sets | 7 - 9 reps | 60s | Drop set each set (reduce weight after failure in order to continue to. failure once more) |
2. Barbell Underhand Bent-over Row | 2 sets | 7 - 9 reps | 60s | Drop set each set (reduce weight after failure in order to continue to. failure once more) |
3A. Bent-Arm Dumbbell Pullover | 2 sets | 10 - 12 reps | 60s | |
3B. T-Bar Row with Handle![]() | 2 sets | 7 - 9 reps | 60s | |
4. Weighted 45 Degree Hyperextension | 1 set | 13 - 15 reps | 60s | Drop set each set (reduce weight after failure in order to continue to. failure once more) |
5A. Barbell Deadlift | 1 set | 7 - 9 reps | 60s | |
5B. Hyperextension![]() | 1 set | AMAP reps | 60s | |
6. Weighted Crunch | 1 set | 16 - 20 reps | 60s | Drop set each set (reduce weight after failure in order to continue to. failure once more) |
7A. Lying Floor Leg Raise | 2 sets | AMAP reps | 60s | |
7B. Side Crunch With Leg Lift | 2 sets | 16 - 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Face Pull![]() | 2 sets | 10 - 12 reps | 60s | Drop set each set (reduce weight after failure in order to continue to. failure once more) |
2. Dumbbell Lateral Raise![]() | 2 sets | 10 - 12 reps | 60s | Drop set each set (reduce weight after failure in order to continue to. failure once more) |
3A. Seated Dumbbell Shoulder Press![]() | 2 sets | 7 - 9 reps | 60s | |
3B. Barbell Front Raise | 2 sets | 7 - 9 reps | 60s | |
4. Barbell Shrug | 2 sets | 10 - 12 reps | 60s | Drop set each set (reduce weight after failure in order to continue to. failure once more) |
5A. Upright Barbell Row![]() | 2 sets | 7 - 9 reps | 60s | |
5B. Seated Dumbbell Shrug![]() | 2 sets | 7 - 9 reps | 60s | |
6. Straight Bar Tricep Extension | 1 set | 10 - 12 reps | 60s | Drop set each set (reduce weight after failure in order to continue to. failure once more) |
7. EZ-Bar Skullcrusher![]() | 2 sets | 7 - 9 reps | 60s | Drop set each set (reduce weight after failure in order to continue to. failure once more) |
8A. Dumbbell One Arm Triceps Extension (on bench)![]() | 2 sets | 7 - 9 reps | 60s | |
8B. Close-Grip Bench Press![]() | 2 sets | 7 - 9 reps | 60s | |
9. Seated Calf Raise Machine![]() | 2 sets | 10 - 12 reps | 60s | Drop set each set (reduce weight after failure in order to continue to. failure once more) |
10A. Sled 45 Degree Calf Press![]() | 1 set | 7 - 9 reps | 60s | |
10B. Standing Machine Calf Raise | 1 set | 7 - 9 reps | 60s |
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