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Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 5 sets | 8, 6, 5, 5, 5 reps | 60s | |
2. Dumbbell Lateral Raise![]() | 4 sets | 10 reps | 60s | |
3. Front Two-Dumbbell Raise![]() | 3 sets | 12 reps | 60s | |
4. Rear Delt Raise | 3 sets | 12 reps | 60s | |
5. Barbell Shrug | 3 sets | 8 reps | 60s | |
6. Dumbbell Shrug![]() | 3 sets | 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 3 sets | 5 reps | 60s | |
2. Weighted Pullup![]() | 4 sets | 8, 6, 5, 5 reps | 60s | |
3. Bent Over Two-Dumbbell Row | 4 sets | 8, 6, 5, 5 reps | 60s | |
4. Lat Pulldown | 3 sets | 12 reps | 60s | |
5. Hyperextension![]() | 3 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Incline Bench Press | 4 sets | 12 reps | 60s | |
2. Dumbbell Bench Press![]() | 4 sets | 12 reps | 60s | |
3. Tricep Dips![]() | 3 sets | 12 reps | 60s | |
4. Close Grip Push Up![]() | 3 sets | 12 reps | 60s | |
5. Rope Tricep Extension | 3 sets | 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 8, 6, 5, 5, 5 reps | 60s | |
2. Stiff-Legged Barbell Deadlift | 4 sets | 10 reps | 60s | |
3. 45 Degree Leg Press | 3 sets | 15 reps | 60s | |
4. Walking Dumbbell Lunge | 4 sets | 20 reps | 60s | 20 Yards |
5. Seated Calf Raise Machine![]() | 3 sets | 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Chin-up![]() | 3 sets | 12 reps | 60s | |
1B. Tricep Dips![]() | 3 sets | 12 reps | 60s | |
2. Barbell Biceps Curl![]() | 4 sets | 10 reps | 60s | |
3. EZ-Bar Skullcrusher![]() | 4 sets | 12 reps | 60s | |
4. Standing One-Arm Dumbbell Curl Over Incline Bench | 3 sets | 10 reps | 60s | |
5. Rope Tricep Extension | 3 sets | 12 reps | 60s |
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