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Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Incline Bench Press | 6 sets | 12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps | 60s | |
2. Dumbbell Bench Press![]() | 5 sets | 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps | 60s | |
3. Dumbbell Flys![]() | 3 sets | 10 - 12 reps | 60s | |
4. Wide-Grip Pullup | 6 sets | 12, 12, AMAP, AMAP, AMAP, AMAP reps | 60s | |
5. Bent Over Barbell Row | 5 sets | 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps | 60s | |
6. Close-Grip Front Lat Pulldown![]() | 3 sets | 10 - 15 reps | 60s | |
7A. Hanging Straight Leg Raise![]() | 3 sets | 20 reps | 60s | |
7B. Kneeling Cable Crunch![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Seated Dumbbell Shoulder Press![]() | 6 sets | 12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps | 60s | |
2A. Dumbbell Lateral Raise![]() | 3 sets | 10 - 15 reps | 60s | |
2B. Rear Delt Raise | 3 sets | 10 - 15 reps | 60s | |
3. Barbell Biceps Curl![]() | 6 sets | 12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps | 60s | |
4. Weighted Chest Dip | 6 sets | 12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps | 60s | |
5. Seated Dumbbell Biceps Curl![]() | 4 sets | 6 - 12 reps | 60s | |
6. Alternating Incline Dumbbell Biceps Curl | 4 sets | 6 - 12 reps | 60s | |
7A. Decline Sit Up![]() | 3 sets | 20 reps | 60s | |
7B. Lying Floor Leg Raise | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Calf Raises | 5 sets | 12, 12, 10 - 15, 10 - 15, 10 - 15 reps | 60s | |
2. Seated Calf Raise Machine![]() | 3 sets | 10 - 12 reps | 60s | |
3. 45 Degree Leg Press | 6 sets | 12, 12, 10 - 15, 10 - 15, 10 - 15, 10 - 15 reps | 60s | |
4. Barbell Squat | 4 sets | 12, 6 - 12, 6 - 12, 6 - 12 reps | 60s | |
5. Walking Dumbbell Lunge | 3 sets | 10 - 15 reps | 60s | |
6. Romanian Deadlift | 4 sets | 12, 6 - 12, 6 - 12, 6 - 12 reps | 60s | |
7. Lying Leg Curls | 3 sets | 6 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Incline Bench Press | 6 sets | 12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps | 60s | |
2. Dumbbell Bench Press![]() | 5 sets | 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps | 60s | |
3. Dumbbell Flys![]() | 3 sets | 10 - 12 reps | 60s | |
4. Wide-Grip Pullup | 6 sets | 12, 12, AMAP, AMAP, AMAP, AMAP reps | 60s | |
5. Bent Over Barbell Row | 5 sets | 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps | 60s | |
6. Close-Grip Front Lat Pulldown![]() | 3 sets | 10 - 15 reps | 60s | |
7A. Hanging Straight Leg Raise![]() | 3 sets | 20 reps | 60s | |
7B. Kneeling Cable Crunch![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Seated Dumbbell Shoulder Press![]() | 6 sets | 12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps | 60s | |
2A. Dumbbell Lateral Raise![]() | 3 sets | 10 - 15 reps | 60s | |
2B. Rear Delt Raise | 3 sets | 10 - 15 reps | 60s | |
3. Barbell Biceps Curl![]() | 6 sets | 12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps | 60s | |
4. Weighted Chest Dip | 6 sets | 12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps | 60s | |
5. Seated Dumbbell Biceps Curl![]() | 4 sets | 6 - 12 reps | 60s | |
6. Alternating Incline Dumbbell Biceps Curl | 4 sets | 6 - 12 reps | 60s | |
7A. Decline Sit Up![]() | 3 sets | 20 reps | 60s | |
7B. Lying Floor Leg Raise | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Calf Raises | 5 sets | 12, 12, 10 - 15, 10 - 15, 10 - 15 reps | 60s | |
2. Seated Calf Raise Machine![]() | 3 sets | 10 - 12 reps | 60s | |
3. 45 Degree Leg Press | 6 sets | 12, 12, 10 - 15, 10 - 15, 10 - 15, 10 - 15 reps | 60s | |
4. Barbell Squat | 4 sets | 12, 6 - 12, 6 - 12, 6 - 12 reps | 60s | |
5. Walking Dumbbell Lunge | 3 sets | 10 - 15 reps | 60s | |
6. Romanian Deadlift | 4 sets | 12, 6 - 12, 6 - 12, 6 - 12 reps | 60s | |
7. Lying Leg Curls | 3 sets | 6 - 12 reps | 60s |
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