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Machine Leg Extension
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2x20 reps |
rest: 60s
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Machine Leg Curl (Prone)
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2x20 reps |
rest: 60s
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Barbell Deep Squat
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12x10 reps |
rest: 60s
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Machine Leg Press
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4x20 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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4x12 reps |
rest: 60s
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Machine Leg Extension
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4x20 reps |
rest: 60s
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Machine Kneeling Leg Curl
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4x20 reps |
rest: 60s
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Machine Seated Calf Raise
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4x15 reps |
rest: 60s
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Machine Calf Raise
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4x15 reps |
rest: 60s
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Barbell Bench Press
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12x10 reps |
rest: 60s
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Barbell Incline Bench Press
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4x20 reps |
rest: 60s
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Dumbbell Bench Press
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4x12 reps |
rest: 60s
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Dumbbell Incline Fly
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4x20 reps |
rest: 60s
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Cable Cross-Over
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4x20 reps |
rest: 60s
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Cable Lower Chest Raise
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4x20 reps |
rest: 60s
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Barbell Deadlift
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12x10 reps |
rest: 60s
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Barbell Bent-Over Row (Reverse Grip)
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4x12 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x20 reps |
rest: 60s
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Cable Grip Lat Pulldown (Narrow Grip)
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4x20 reps |
rest: 60s
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Machine Iso Lateral High Row
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4x20 reps |
rest: 60s
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Leverage Machine Iso Row
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4x20 reps |
rest: 60s
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Cable Seated Row
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4x20 reps |
rest: 60s
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Barbell Shoulder Press
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12x10 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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4x12 reps |
rest: 60s
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Machine Shoulder Press
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3x20 reps |
rest: 60s
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Barbell Upright Row
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4x20 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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4x20 reps |
rest: 60s
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Cable One-Arm Lateral Raise
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4x20 reps |
rest: 60s
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Machine Reverse Fly
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4x20 reps |
rest: 60s
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Barbell Curl
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4x20 reps |
rest: 60s
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Barbell Preacher Curl
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4x20 reps |
rest: 60s
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Cable Dual Overhead Curl
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4x20 reps |
rest: 60s
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Dumbbell Hammer Curl
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4x20 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x20 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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4x20 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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4x20 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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4x20 reps |
rest: 60s
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