10Strong - Total Body
Exercises
Bench Press (Barbell)
3 sets to 8
3 sets
6-8 reps
Rest 2min 0s
Incline Bench Press (Dumbbell)
3 sets to 10
3 sets
10 reps
Rest 1min 30s
Seated Dip Machine
Forward lean - 3 sets to 8
3 sets
8-11 reps
Rest 1min 30s
Cable Fly Crossovers
2 sets to 12
2 sets
10-12 reps
Lat Pulldown (Machine)
Pull up Variation 2 sets to 10
2 sets
8-10 reps
Rest 1min 30s
Reverse Grip Lat Pulldown (Cable)
Chin up variation - 2 sets to 10
3 sets
10-12 reps
Rest 1min 30s
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Seated Row (Machine)
3 sets to 10
3 sets
10-6336 reps
Rest 1min 30s
Skullcrusher (Barbell)
3 sets to 8
3 sets
10-12 reps
Rest 1min 30s
Triceps Pushdown
3 set to 10
3 sets
10-15 reps
Rest 1min 30s
Bicep Curl (Dumbbell)
Seated incline - 3 sets to 10
3 sets
10-12 reps
Rest 1min 30s
Bicep Curl (Cable)
Drag Curl style - 2 sets to 10
2 sets
10 reps
Hammer Curl (Cable)
Rope with supenatuon - 2 sets ro 10
3 sets
10-12 reps
Hack Squat (Machine)
3 sets 8-10
3 sets
10 reps
Rest 2min 0s
Leg Extension (Machine)
Alt. Superset with ham curls 3 sets to 10-12
3 sets
12 reps
Rest 1min 30s
Seated Leg Curl (Machine)
Alt superset with extensions - 3 sets ro 10-12
3 sets
12 reps
Rest 1min 30s
Standing Calf Raise (Machine)
2 sets heavy to 10
2 sets
10 reps
Rest 1min 30s
Standing Calf Raise (Machine)
2 sets
15 reps
Rest 1min 30s
Shrug (Dumbbell)
3 sets
10 reps
Rest 1min 30s