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Machine Leg Curl (Prone)
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4x12 reps |
rest: 60s
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Barbell Squat
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5x6 reps |
rest: 180s
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Machine Leg Press
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4x15 reps |
rest: 60s
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Machine Seated Calf Raise
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4x15 reps |
rest: 60s
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Dumbbell Stiff-Leg Deadlift
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3x12 reps |
rest: 60s
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Machine Leg Extension
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6x15 reps |
rest: 60s
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Machine Calf Press
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4x15 reps |
rest: 60s
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Dumbbell Walking Lunge
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2x20 reps |
rest: 60s
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Machine Fly
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2x15 reps |
rest: 60s
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Barbell Bench Press
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4x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x6 reps |
rest: 60s
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Cable Cross-Over
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3x15 reps |
rest: 60s
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Leverage Chest Press
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3x8 reps |
rest: 60s
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Cable Deltoid Raise
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4x12 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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4x8 reps |
rest: 60s
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Machine Shoulder Press
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3x10 reps |
rest: 60s
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Cable Rope High Pulley Tricep Extension
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3x15 reps |
rest: 60s
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Cable Wrist Curl
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3x20 reps |
rest: 60s
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Dip
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2x15 reps |
rest: 60s
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Cable Shoulder Extension
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2x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x10 reps |
rest: 60s
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Barbell Deadlift
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4x8 reps |
rest: 60s
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Barbell Bent-Over Row (Reverse Grip)
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3x10 reps |
rest: 60s
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Leverage Machine Iso Row
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3x12 reps |
rest: 60s
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Leverage Machine Shrug
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4x8 reps |
rest: 60s
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Cable One-Arm Bicep Curl
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4x8 reps |
rest: 60s
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Cable Reverse Fly
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4x8 reps |
rest: 60s
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Dumbbell Preacher Hammer Curl
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3x12 reps |
rest: 60s
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Chin-Up
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2x15 reps |
rest: 60s
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Barbell Reverse Curl
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3x10 reps |
rest: 60s
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Barbell Wrist Curl (Posterior)
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3x10 reps |
rest: 60s
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Machine Seated Leg Curl
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4x8 reps |
rest: 60s
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Barbell Squat
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5x6 reps |
rest: 180s
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Hack Squat
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4x8 reps |
rest: 60s
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Machine Seated Calf Raise
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4x8 reps |
rest: 60s
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Smith Machine Bulgarian Split Squat
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4x8 reps |
rest: 60s
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Machine Leg Extension
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6x15 reps |
rest: 60s
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Machine Calf Raise
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4x8 reps |
rest: 60s
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Barbell Bench Press
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5x6 reps |
rest: 60s
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Machine Lat Pulldown (Reverse Grip)
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4x12 reps |
rest: 60s
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Machine Incline Chest Press
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4x6 reps |
rest: 60s
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Barbell Rack Pull
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3x8 reps |
rest: 60s
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Dumbbell Bench Press
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3x12 reps |
rest: 60s
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Barbell Bent-Over Row
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4x12 reps |
rest: 60s
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Cable Shoulder Extension
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x12 reps |
rest: 60s
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Cable Incline Fly
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3x15 reps |
rest: 60s
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Cable One-Arm Lat Pulldown
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3x8 reps |
rest: 60s
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Machine Seated Row
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3x15 reps |
rest: 60s
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Machine Bench Press
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3x15 reps |
rest: 60s
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Machine Reverse Fly
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2x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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4x6 reps |
rest: 60s
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Dumbbell Lateral Raise
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9x8 reps |
rest: 60s
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Cable Bicep Curl
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3x12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 60s
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EZ Bar Tricep Extension
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3x12 reps |
rest: 60s
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Dumbbell Incline Curl
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3x12 reps |
rest: 60s
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Dumbbell Preacher Hammer Curl
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3x8 reps |
rest: 60s
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Smith Machine Bench Press (Close Grip)
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3x12 reps |
rest: 60s
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Cable Wrist Curl
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2x15 reps |
rest: 60s
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Cable One-Arm Reverse Curl
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2x15 reps |
rest: 60s
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Dip
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2x15 reps |
rest: 60s
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Chin-Up (Close Grip)
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2x10 reps |
rest: 60s
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Hanging Leg Raise
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5x10 reps |
rest: 60s
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Weight Plate Russian Twist
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5x10 reps |
rest: 60s
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Cable Kneeling Crunch
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4x25 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x8 reps |
rest: 60s
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Dumbbell Spider Curl
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3x8 reps |
rest: 60s
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Step Machine
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1x8 reps • 1200s |
rest: 60s
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Hanging Leg Raise
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3x10 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Oblique Crunch
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3x10 reps |
rest: 60s
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Machine Ab Crunch
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4x25 reps |
rest: 60s
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Walking
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1x8 reps • 1200s |
rest: 60s
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Hanging Leg Raise
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3x10 reps |
rest: 60s
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Weight Plate Russian Twist
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3x10 reps |
rest: 60s
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Weighted Hanging Knee Raise
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3x10 reps |
rest: 60s
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EZ Bar Curl
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3x8 reps |
rest: 60s
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Cable Rope Hammer Curl
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3x8 reps |
rest: 60s
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Walking
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1x8 reps • 1200s |
rest: 60s
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Stationary Bike
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1x8 reps • 1200s |
rest: 60s
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Hanging Knee Raise Rotation
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3x8 reps |
rest: 60s
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Oblique Crunch
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3x8 reps |
rest: 60s
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Alternating Heel Touch
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3x8 reps |
rest: 60s
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Machine Ab Crunch
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3x8 reps |
rest: 60s
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