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Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Walking Lunge | 3 sets | 15 reps | 60s | |
2. Trap-Bar Deadlift | 4 sets | 8 reps | 60s | |
3. Crossed-Arm Barbell Front Squat![]() | 3 sets | 8 reps | 60s | |
4. Dumbbell Bulgarian Split Squat![]() | 3 sets | 10 reps | 60s | |
5. Smith Machine Calf Raise | 3 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Push-up | 3 sets | 12 reps | 60s | |
2. Neutral-Grip Dumbbell Bench Press | 4 sets | 8 reps | 60s | |
3. Incline Cable Flye![]() | 3 sets | 10 reps | 60s | |
4. Standing Barbell Military Press (AKA Overhead Press)![]() | 4 sets | 8 reps | 60s | |
5. Seated Lateral Raise | 3 sets | 10 reps | 60s | |
6. Seated Dumbbell Shoulder Press using Neutral Grip![]() | 3 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. V-Bar Pullup | 3 sets | 12 reps | 60s | |
2. Seated Cable Row![]() | 4 sets | 8 reps | 60s | Wide grip variation |
3. Bent-Arm Dumbbell Pullover | 3 sets | 10 reps | 60s | |
4. Face Pull![]() | 3 sets | 10 reps | 60s | |
5. Suitcase Dumbbell Carry | 3 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Squat | 3 sets | 12 reps | 60s | |
2. Landmine Squat | 4 sets | 8 reps | 60s | |
3. Landmine RDL![]() | 4 sets | 8 reps | 60s | |
4. Nordic Hamstring Curl (Bodyweight) | 3 sets | 10 reps | 60s | |
5. Butt Lift (Bridge) | 3 sets | 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Inverted Row![]() | 3 sets | 12 reps | 60s | Wide grip variation |
2. Bent Over Barbell Row | 4 sets | 8 reps | 60s | Wide grip variation |
3. Tricep Dips![]() | 3 sets | 10 reps | 60s | |
4. French Press![]() | 3 sets | 10 reps | 60s | |
5. Standing Dumbbell Biceps Curl | 3 sets | 10 reps | 60s | |
6. Standing Hammer Curl | 3 sets | 10 reps | 60s |
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