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Daily Cardio
Abs 2x Week
Full Body and 1 ab day on No/Low Carb days
Legs and Back on High Carb days
Chest and Arms on Medium Carb days
Machine Hip Abduction
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4x15 reps |
rest: 30s
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Machine Hip Adduction
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4x15 reps |
rest: 30s
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Machine Calf Press
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4x15 reps |
rest: 30s
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Machine Seated Leg Curl
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4x15 reps |
rest: 30s
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Machine Leg Extension
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4x15 reps |
rest: 30s
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Machine Leg Press (Wide Stance)
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4x15 reps |
rest: 30s
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Elliptical Training
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1x0 reps |
rest: 30s
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Machine Reverse Fly
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4x15 reps |
rest: 30s
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Cable Seated Row
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4x15 reps |
rest: 30s
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Cable Lat Pulldown (Wide Grip)
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4x15 reps |
rest: 30s
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Machine Back Extension
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4x15 reps |
rest: 30s
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Dumbbell Shoulder Shrug
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4x15 reps |
rest: 30s
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Elliptical Training
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1x0 reps |
rest: 30s
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Machine Fly
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4x15 reps |
rest: 30s
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Smith Machine Decline Bench Press
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4x15 reps |
rest: 30s
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Cable Cross-Over
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4x15 reps |
rest: 30s
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Cable Lower Chest Raise
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4x15 reps |
rest: 30s
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Leverage Incline Chest Press
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4x15 reps |
rest: 30s
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Elliptical Training
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1x0 reps |
rest: 30s
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Cable Reverse Curl
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4x15 reps |
rest: 30s
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Cable Shoulder Extension
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4x15 reps |
rest: 30s
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Cable Deltoid Raise
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4x15 reps |
rest: 30s
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Machine Tricep Extension
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4x15 reps |
rest: 30s
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Dumbbell Seated Arnold Press
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4x15 reps |
rest: 30s
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Preacher Curl Machine
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4x15 reps |
rest: 30s
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Elliptical Training
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1x0 reps |
rest: 30s
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Plank
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4x15 reps |
rest: 30s
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Parallel Bar Leg Raise
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4x15 reps |
rest: 30s
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Machine Ab Crunch
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4x15 reps |
rest: 30s
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Barbell Seated Twist
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4x15 reps |
rest: 30s
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Cable Kneeling Crunch
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4x15 reps |
rest: 30s
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Elliptical Training
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1x0 reps |
rest: 30s
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Smith Machine Deadlift
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4x15 reps |
rest: 30s
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Weighted Tricep Dip
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4x15 reps |
rest: 30s
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Machine Assisted Pull-Up (Hammer Grip)
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4x15 reps |
rest: 30s
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Cable One-Arm Lateral Raise
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4x15 reps |
rest: 30s
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Elliptical Training
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1x0 reps |
rest: 30s
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Plank
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4x15 reps |
rest: 30s
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Parallel Bar Leg Raise
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4x15 reps |
rest: 30s
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Machine Ab Crunch
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4x15 reps |
rest: 30s
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Barbell Seated Twist
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4x15 reps |
rest: 30s
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Cable Kneeling Crunch
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4x15 reps |
rest: 30s
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Elliptical Training
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1x0 reps |
rest: 30s
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