Barbell Bench Press

4 x 6-8, 2 min

Last set: finish 1 rep short of failure. With a barbell, train with a spotter.

Bent-Over Barbell Row

4 x 8-10, 90 s

Flat back, pull the bar to your lower ribs

Seated Dumbbell Shoulder Press

4 x 8-10, 90 s

Lat Pulldown

4 x 8-10, 90 s

EZ-Bar Curl

3 x 10-12, 60 s

Cable Triceps Pushdown

3 x 10-12, 60 s

Back Squat

4 x 6-8, 2 min

Warm up with 2 lighter sets

Romanian Deadlift

4 x 8-10, 90 s

Push the hips back, soft knees, stop at a hamstring stretch

Leg Press

4 x 8-10, 90 s

Keep your lower back on the pad, do not lock the knees

Lying Leg Curl

3 x 10-12, 60 s

Standing Calf Raise

3 x 10-12, 60 s

Incline Dumbbell Press

4 x 6-8, 2 min

Pull-Up

4 x 8-10, 90 s

Seated Cable Row

4 x 8-10, 90 s

Cable Lateral Raise

3 x 10-12, 60 s

Hammer Curl

3 x 10-12, 60 s

Overhead Triceps Extension

3 x 10-12, 60 s

Conventional Deadlift

4 x 6-8, 2 min

Bar close to the shins, flat back, push the floor away

Bulgarian Split Squat

4 x 8-10 each, 90 s

Hip Thrust

4 x 8-10, 90 s

Leg Extension

3 x 10-12, 60 s

Hanging Knee Raise

3 x 10-12, 60 s