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Plan to build strength and muscle
Barbell Squat
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7x8 reps • 60s |
rest: 120s
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Barbell Romanian Deadlift
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1x8 reps • 60s |
rest: 60s
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Machine Single-Leg Curl
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3x8 reps |
rest: 60s
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Hack Squat
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3x8 reps |
rest: 60s
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Machine Seated Leg Curl
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3x8 reps • 60s |
rest: 60s
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Machine Leg Extension
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3x8 reps • 60s |
rest: 60s
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3x8 reps • 60s |
rest: 60s
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Machine Seated Calf Raise
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3x8 reps |
rest: 60s
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Barbell Bench Press
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6x8 reps • 60s |
rest: 60s
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Barbell Bent-Over Row
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4x8 reps • 60s |
rest: 60s
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Machine Incline Chest Press
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3x8 reps • 60s |
rest: 60s
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Cable One-Arm Lat Pulldown
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3x8 reps |
rest: 60s
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Machine Fly
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3x8 reps |
rest: 60s
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Machine Seated Row
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x8 reps • 60s |
rest: 60s
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Dumbbell Shoulder Shrug
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3x8 reps • 60s |
rest: 30s
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Dumbbell Seated Wrist Curl
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3x8 reps • 60s |
rest: 30s
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Dumbbell Seated Shoulder Press
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4x8 reps • 60s |
rest: 60s
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EZ Bar Curl
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3x8 reps |
rest: 60s
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Weighted Tricep Dip
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x8 reps |
rest: 60s
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Dumbbell Incline Curl
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3x8 reps |
rest: 60s
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Dumbbell Tricep Extension (Supine)
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3x8 reps |
rest: 60s
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Machine Reverse Fly
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3x8 reps |
rest: 60s
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Preacher Curl Machine
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3x8 reps |
rest: 60s
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Cable Shoulder Extension
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3x8 reps |
rest: 60s
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EZ Bar Curl (Reverse Grip)
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3x8 reps |
rest: 60s
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Barbell Deadlift
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7x8 reps • 60s |
rest: 120s
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Machine Leg Press
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3x8 reps • 60s |
rest: 60s
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Dumbbell Stiff-Leg Deadlift
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3x8 reps • 60s |
rest: 45s
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3x8 reps • 60s |
rest: 60s
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3x8 reps • 60s |
rest: 60s
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Machine Leg Curl (Prone)
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3x8 reps • 60s |
rest: 60s
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Machine Calf Raise
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3x8 reps |
rest: 30s
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Machine Bench Press
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4x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x8 reps • 60s |
rest: 60s
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Smith Machine Shoulder Press
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4x8 reps |
rest: 60s
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Machine Fly
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3x8 reps |
rest: 60s
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Leverage Machine High Row
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3x8 reps • 60s |
rest: 60s
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Machine Deltoid Raise
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3x8 reps • 60s |
rest: 60s
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Dumbbell One-Arm Preacher Curl
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3x8 reps |
rest: 60s
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EZ Bar Tricep Extension
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3x8 reps |
rest: 60s
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Dumbbell Seated Curl
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Barbell Shrug
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3x8 reps • 60s |
rest: 45s
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Dumbbell Seated Wrist Curl (Palms Down)
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3x8 reps • 60s |
rest: 30s
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