Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Progressive overload and a lot of protein
Stationary Bike
|
1x8 reps • 300s |
rest: 0s
|
||
Smith Machine Bench Press
|
3x10 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
3x10 reps |
rest: 60s
|
||
Machine Bench Press
|
3x10 reps |
rest: 60s
|
||
Machine Fly
|
3x10 reps |
rest: 60s
|
||
Machine Reverse Fly
|
3x10 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
3x10 reps |
rest: 60s
|
||
Dumbbell Seated Shoulder Press
|
3x10 reps |
rest: 60s
|
||
Dumbbell Shoulder Shrug
|
4x10 reps |
rest: 60s
|
||
EZ Bar Tricep Extension
|
3x10 reps |
rest: 60s
|
||
Cable Tricep Pushdown (Rope)
|
4x10 reps |
rest: 60s
|
||
Machine Tricep Extension
|
3x10 reps |
rest: 60s
|
||
Machine Dip
|
3x10 reps |
rest: 60s
|
Stationary Bike
|
1x8 reps • 300s |
rest: 0s
|
||
Machine Leg Extension
|
5x15 reps |
rest: 30s
|
||
Machine Leg Curl (Prone)
|
5x15 reps |
rest: 30s
|
||
Smith Machine Squat
|
3x8 reps |
rest: 30s
|
||
Barbell Standing Calf Raise
|
3x10 reps |
rest: 30s
|
||
Machine Calf Press
|
5x10 reps |
rest: 30s
|
||
Machine Hip Abduction
|
3x15 reps |
rest: 30s
|
||
Machine Ab Crunch
|
3x10,15 reps |
rest: 30s
|
||
Machine Ab Crunch
|
3x10,15 reps |
rest: 30s
|
||
Stationary Bike
|
1x8 reps • 900s |
rest: 0s
|
Walking
|
1x8 reps • 300s |
rest: 0s
|
||
Cable Lat Pulldown (Wide Grip)
|
4x15 reps |
rest: 60s
|
||
Cable Seated Row
|
4x15 reps |
rest: 60s
|
||
Barbell Deadlift
|
3x5 reps |
rest: 60s
|
||
Dumbbell One-Arm Row
|
3x10 reps |
rest: 60s
|
||
Preacher Curl Machine
|
3x10 reps |
rest: 60s
|
||
EZ Bar Curl
|
3x10 reps |
rest: 60s
|
||
Dumbbell Alternating Hammer Curl
|
3x8 reps |
rest: 60s
|
||
Cable Bicep Curl
|
3x10 reps |
rest: 60s
|
||
Barbell Reverse Curl
|
3x10 reps |
rest: 60s
|
||
Barbell Wrist Curl (Palms Up)
|
3x8 reps |
rest: 60s
|
Elliptical Training
|
1x8 reps • 300s |
rest: 0s
|
||
Smith Machine Bench Press
|
3x10 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
3x10 reps |
rest: 60s
|
||
Machine Bench Press
|
3x10 reps |
rest: 60s
|
||
Machine Fly
|
3x10,15 reps |
rest: 60s
|
||
Machine Reverse Fly
|
3x10,15 reps |
rest: 60s
|
||
Dumbbell Seated Shoulder Press
|
3x10 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
4x10 reps |
rest: 60s
|
||
4x10,15 reps |
rest: 60s
|
|||
EZ Bar Tricep Extension
|
3x10 reps |
rest: 60s
|
||
Cable Tricep Pushdown (Rope)
|
4x10,15 reps |
rest: 60s
|
||
Machine Tricep Extension
|
3x10,15 reps |
rest: 60s
|
||
Machine Dip
|
3x10,15 reps |
rest: 60s
|
Stationary Bike
|
1x8 reps • 300s |
rest: 0s
|
||
Machine Leg Extension
|
4x10,15 reps |
rest: 60s
|
||
Machine Leg Curl (Prone)
|
4x10,15 reps |
rest: 60s
|
||
Machine Leg Press
|
3x10,15 reps |
rest: 60s
|
||
Barbell Standing Calf Raise
|
3x10,15 reps |
rest: 60s
|
||
Machine Seated Calf Raise
|
5x10,15 reps |
rest: 60s
|
||
Machine Ab Crunch
|
3x10,15 reps |
rest: 60s
|
||
Machine Ab Crunch
|
3x10,15 reps |
rest: 30s
|
||
Stationary Bike
|
1x10,15 reps • 900s |
rest: 60s
|
Walking
|
1x10,15 reps • 300s |
rest: 0s
|
||
Pull-Up
|
1x5 reps |
rest: 0s
|
||
Cable Lat Pulldown (Wide Grip)
|
4x10,15 reps |
rest: 45s
|
||
Cable Seated Row
|
4x10,15 reps |
rest: 45s
|
||
Leverage Machine High Row
|
3x10 reps |
rest: 45s
|
||
Barbell Bent-Over Row
|
3x10 reps |
rest: 45s
|
||
Preacher Curl Machine
|
4x10,15 reps |
rest: 45s
|
||
EZ Bar Curl
|
3x10 reps |
rest: 45s
|
||
Dumbbell Hammer Curl
|
3x10 reps |
rest: 45s
|
||
Cable Standing Curl
|
4x10,15 reps |
rest: 45s
|
||
Cable Wrist Curl (Reverse Grip)
|
3x10 reps |
rest: 30s
|
||
Cable Wrist Curl
|
3x10 reps |
rest: 30s
|
||
Stationary Bike
|
1x8 reps • 900s |
rest: 0s
|