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Machine Shoulder Press
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4x8 reps |
rest: 60s
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Machine Deltoid Raise
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4x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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4x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x8 reps |
rest: 60s
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Machine Dip
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4x8 reps |
rest: 60s
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Barbell Shrug
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4x8 reps |
rest: 60s
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Barbell Bent-Over Row (Reverse Grip)
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4x8 reps |
rest: 60s
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Cable Seated Row
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4x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x8 reps |
rest: 60s
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Machine Reverse Fly
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4x8 reps |
rest: 60s
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Cable Shoulder Extension
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4x8 reps |
rest: 60s
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Preacher Curl Machine
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3x8 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x8 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x8 reps |
rest: 30s
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Cable Bicep Curl
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x8 reps |
rest: 45s
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Dumbbell Pullover
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4x8 reps |
rest: 45s
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Dumbbell Side Bend
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4x12 reps |
rest: 60s
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Machine Fly
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4x8 reps |
rest: 45s
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Machine Ab Crunch
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4x12 reps |
rest: 60s
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Weight Plate Russian Twist
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4x12 reps |
rest: 60s
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4x12 reps |
rest: 60s
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Barbell Deadlift
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4x8 reps |
rest: 60s
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Barbell Pin-Off Good Morning
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4x8 reps |
rest: 60s
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Dumbbell Stiff-Leg Deadlift
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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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Machine Seated Leg Curl
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4x8 reps |
rest: 60s
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4x8 reps |
rest: 60s
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Calf Press On Leg Press
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4x8 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Dumbbell Stiff-Leg Deadlift
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3x8 reps |
rest: 60s
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Machine Hip Abduction
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4x10 reps |
rest: 60s
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Machine Hip Adduction
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4x10 reps |
rest: 15s
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Machine Leg Extension
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4x20 reps |
rest: 60s
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Machine Leg Press
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4x15 reps |
rest: 60s
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Barbell Bulgarian Split Squat
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4x8 reps |
rest: 60s
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Hack Squat
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4x8 reps |
rest: 60s
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