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Upper/Lower split that follows an Every other weekend off work schedule
Barbell Bench Press
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3x8 reps |
rest: 90s
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Barbell Bent-Over Row
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3x8 reps |
rest: 90s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 60s
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3x10 reps |
rest: 60s
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Barbell Curl
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3x8 reps |
rest: 90s
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Cable Shoulder Extension
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3x8 reps |
rest: 90s
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Cable Reverse Curl
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3x10 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x10 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 90s
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Barbell Deadlift
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3x8 reps |
rest: 90s
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Machine Leg Press
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3x10 reps |
rest: 60s
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Machine Seated Leg Curl
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3x10 reps |
rest: 60s
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Machine Calf Raise
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3x8 reps |
rest: 90s
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Machine Seated Calf Raise
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3x15 reps |
rest: 60s
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Barbell Military Press
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3x8 reps |
rest: 90s
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 90s
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Dumbbell Shoulder Press
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3x10 reps |
rest: 60s
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Cable Upright Row
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3x10 reps |
rest: 60s
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Barbell Incline Bench Press
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3x10 reps |
rest: 60s
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Cable Seated Row
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3x10 reps |
rest: 60s
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Dumbbell Bench Press
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x10 reps |
rest: 60s
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Cable Cross-Over
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3x10 reps |
rest: 60s
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Barbell Curl
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1x50 reps |
rest: 0s
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Cable Rope Overhead Tricep Extension
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1x50 reps |
rest: 60s
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Barbell Curl
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1x30 reps |
rest: 0s
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Cable Rope Overhead Tricep Extension
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1x30 reps |
rest: 60s
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Barbell Curl
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1x20 reps |
rest: 0s
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Cable Rope Overhead Tricep Extension
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1x20 reps |
rest: 60s
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Pull-Up
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3x10 reps |
rest: 60s
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Dip
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3x10 reps |
rest: 60s
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Barbell Front Squat
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3x12 reps |
rest: 60s
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Dumbbell Lunge
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3x12 reps |
rest: 60s
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Machine Leg Extension
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3x15 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x15 reps |
rest: 60s
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Machine Calf Raise
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3x12 reps |
rest: 60s
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Machine Seated Calf Raise
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3x15 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 60s
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Dumbbell Bent-Over Raise
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3x12 reps |
rest: 60s
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Cable Deltoid Raise
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3x15 reps |
rest: 60s
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Cable Rope Face Pull
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3x15 reps |
rest: 60s
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