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Glute Kickback

3 sets of 12-15 reps

Barbell Hip Thrusts

3 sets of 10-12 reps

Leg Press

2 sets of 12-15 reps

Rope Hammer Curls

4 sets of 8-12 reps

Dumbbell Concentration Curls

4 sets of 12-15 reps

Seated Biceps Curl

3 sets of 15-20 reps

Single Arm Overhead Triceps Extension

3 sets of 8-12 reps

Cable Pushdowns With Rope Attachment

4 sets of 30, 15, 15, 15

Single Arm Triceps Kickback

3 sets of 15-20 reps