Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
5 day split for strength and fitness compound and assistance for mass strength and gains. have fun let me know
Indoor Cycling
|
1x0 reps |
rest: 60s
|
||
Dumbbell Alternating Bicep Curl
|
4x8 reps |
rest: 60s
|
||
Dumbbell Alternating Hammer Curl
|
4x8 reps |
rest: 60s
|
||
Barbell Curl
|
4x8 reps |
rest: 60s
|
||
Dumbbell Tricep Extension
|
4x8 reps |
rest: 60s
|
||
Barbell Reverse Curl
|
4x8 reps |
rest: 60s
|
Stationary Bike
|
1x0 reps |
rest: 60s
|
||
Barbell Deadlift
|
4x8 reps |
rest: 60s
|
||
Barbell Bent-Over Row
|
4x8 reps |
rest: 60s
|
||
Barbell Shrug
|
4x8 reps |
rest: 60s
|
||
Dumbbell One-Arm Row
|
4x8 reps |
rest: 60s
|
Indoor Cycling
|
1x0 reps |
rest: 60s
|
||
Barbell Shoulder Press
|
4x10 reps |
rest: 60s
|
||
Dumbbell Seated Shoulder Press
|
4x10 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
4x10 reps |
rest: 60s
|
||
Dumbbell One-Arm Front Raise
|
4x10 reps |
rest: 60s
|
||
Barbell Upright Row
|
4x10 reps |
rest: 60s
|
Indoor Cycling
|
1x0 reps |
rest: 60s
|
||
Barbell Bench Press
|
4x10 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
4x10 reps |
rest: 60s
|
||
Dumbbell Fly
|
4x10 reps |
rest: 60s
|
||
Dumbbell Incline Fly
|
4x10 reps |
rest: 60s
|
Indoor Cycling
|
1x0 reps |
rest: 60s
|
||
Barbell Squat
|
4x10 reps |
rest: 60s
|
||
Machine Leg Curl (Prone)
|
4x10 reps |
rest: 60s
|
||
Machine Leg Extension
|
4x10 reps |
rest: 60s
|
||
Barbell Standing Calf Raise
|
4x10 reps |
rest: 60s
|