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Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 6, 8, 10 reps | 120s | |
2. Wide-Grip Lat Pulldown | 3 sets | 6, 8, 10 reps | 120s | |
3. Stiff-Legged Barbell Deadlift | 3 sets | 10 reps | 120s | Kettlebell |
4. Cable Standing Fly![]() | 3 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 6, 8, 10 reps | 60s | |
2. Dumbbell Step-Up![]() | 3 sets | 6, 8, 10 reps | 120s | |
3. Dumbbell Lateral Raise![]() | 3 sets | 10 reps | 120s | |
4. Smith Machine Calf Raise | 3 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 3 sets | 6, 8, 10 reps | 120s | |
2. Bent Over Two-Dumbbell Row![]() | 3 sets | 6, 8, 10 reps | 120s | |
3. Goblet Squat![]() | 3 sets | 10 reps | 120s | |
4. Bent-Arm Dumbbell Pullover | 3 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 3 sets | 6, 8, 10 reps | 120s | |
2. Barbell Hip Thrust with Bench | 3 sets | 6, 8, 10 reps | 120s | |
3. Bent Over Dumbbell Rear Delt Raise With Head On Bench | 3 sets | 10 reps | 120s | |
4. Dumbbell Bulgarian Split Squat![]() | 3 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. 45 Degree Leg Press | 3 sets | 6, 8, 10 reps | 120s | |
2. Pull-up | 3 sets | 6, 8, 10 reps | 120s | |
3. Rack Pull | 3 sets | 10 reps | 120s | |
4. Tricep Dips![]() | 3 sets | 10 reps | 120s |
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