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5 days per week intermediate.
Barbell Bench Press
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4x8 reps |
rest: 90s
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Machine Incline Chest Press
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4x8 reps |
rest: 90s
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Machine Lat Pulldown
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4x8 reps |
rest: 90s
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Dumbbell One-Arm Row
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3x6 reps |
rest: 90s
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Dumbbell Rear Deltoid Row
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3x8 reps |
rest: 90s
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Dumbbell Seated Arnold Press
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3x8 reps |
rest: 90s
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Barbell Squat
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5x6 reps |
rest: 180s
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Machine Leg Extension
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4x8 reps |
rest: 90s
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Machine Seated Leg Curl
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4x8 reps |
rest: 90s
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Cable Kneeling Crunch
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4x8 reps |
rest: 90s
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Cable Bicep Curl
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4x8 reps |
rest: 90s
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Barbell Shoulder Press
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4x8 reps |
rest: 90s
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Cable One-Arm Lateral Raise
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4x8 reps |
rest: 90s
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Chin-Up
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4x8 reps |
rest: 90s
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Weighted Tricep Dip
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4x8 reps |
rest: 90s
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Cable Tricep Pushdown (Rope)
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4x8 reps |
rest: 90s
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Preacher Curl Machine
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4x8 reps |
rest: 90s
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Barbell Incline Bench Row
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4x8 reps |
rest: 90s
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Pull-Up
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3x8 reps |
rest: 90s
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Dumbbell Bench Press
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3x8 reps |
rest: 90s
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Machine Fly
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3x8 reps |
rest: 90s
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Barbell Romanian Deadlift
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5x5 reps |
rest: 180s
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Dumbbell Lunge
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3x8 reps |
rest: 90s
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Barbell Bulgarian Split Squat
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3x8 reps |
rest: 90s
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Bench Weighted Decline Crunch
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4x8 reps |
rest: 90s
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