Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
5am Workout
Barbell Bench Press
|
4x12 reps |
rest: 45s
|
||
Cable Lower Chest Raise
|
4x12 reps |
rest: 45s
|
||
Cable Straight Arm Crossover
|
4x12 reps |
rest: 45s
|
||
Dumbbell Incline Bench Press
|
4x12 reps |
rest: 45s
|
||
Dumbbell Incline Fly
|
4x12 reps |
rest: 45s
|
||
Leverage Decline Chest Press
|
4x12 reps |
rest: 45s
|
Dumbbell Alternating Bicep Curl
|
4x10 reps |
rest: 60s
|
||
Dumbbell One-Arm Incline Curl
|
4x10 reps |
rest: 60s
|
||
Cable One-Arm Bicep Curl
|
4x10 reps |
rest: 60s
|
||
Dumbbell Alternating Incline Curl
|
4x10 reps |
rest: 60s
|
||
Cable Bicep Curl
|
4x10 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
4x12 reps |
rest: 60s
|
||
Preacher Curl Machine
|
4x10 reps |
rest: 60s
|
||
Cable Kneeling Crunch
|
3x10 reps |
rest: 60s
|
||
Parallel Bar Hip Raise
|
3x10 reps |
rest: 60s
|
||
Parallel Bar Leg Raise
|
3x10 reps |
rest: 60s
|
||
Machine Ab Crunch
|
3x10 reps |
rest: 60s
|
||
Cable Pallof Press with Rotation
|
3x10 reps |
rest: 60s
|
Hack Squat
|
4x15 reps |
rest: 45s
|
||
Machine Seated Calf Raise
|
4x12 reps |
rest: 60s
|
||
Machine Leg Press
|
4x10 reps |
rest: 45s
|
||
Machine Single-Leg Curl
|
4x15 reps |
rest: 45s
|
||
Dumbbell Reverse Lunge
|
4x15 reps |
rest: 45s
|
||
Barbell Hip Thrust
|
4x15 reps |
rest: 45s
|
Dumbbell Alternating Front Raise
|
4x12 reps |
rest: 60s
|
||
Cable Lateral Raise
|
4x12 reps |
rest: 60s
|
||
Dumbbell Seated Alternating Arnold Press
|
4x12 reps |
rest: 60s
|
||
Machine Deltoid Raise
|
4x12 reps |
rest: 60s
|
||
Machine Reverse Fly
|
4x12 reps |
rest: 60s
|
Cable Tricep Pushdown (Rope)
|
4x12 reps |
rest: 45s
|
||
Cable Tricep Kickback
|
4x12 reps |
rest: 45s
|
||
Machine Seated Tricep Dip
|
4x12 reps |
rest: 45s
|
||
Machine Tricep Extension
|
4x12 reps |
rest: 45s
|
||
Dip
|
4x12 reps |
rest: 45s
|
||
Cable Kneeling Crunch
|
3x12 reps |
rest: 45s
|
||
Parallel Bar Hip Flexion
|
3x12 reps |
rest: 45s
|
||
Machine Ab Crunch
|
3x12 reps |
rest: 45s
|