Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Elliptical Training
|
1x0 reps • 27m |
rest: 15s
|
||
Machine Ab Crunch
|
3x15 reps • 160s |
rest: 60s
|
||
Machine Leg Extension
|
3x15 reps |
rest: 60s
|
Treadmill Running
|
3x0 reps • 10m |
rest: 15s
|
||
Dumbbell Bench Press
|
3x12 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
3x12 reps |
rest: 60s
|
||
Dumbbell Fly
|
3x12 reps |
rest: 60s
|
||
Dumbbell Incline Fly
|
3x12 reps |
rest: 60s
|
||
Treadmill Running
|
3x0 reps • 7m |
rest: 60s
|
||
Walking
|
3x0 reps • 7m |
rest: 60s
|
Treadmill Running
|
3x0 reps • 12m |
rest: 15s
|
||
Dumbbell Squat
|
3x12 reps |
rest: 60s
|
||
Dumbbell Shoulder Press
|
3x12 reps |
rest: 60s
|
||
Dumbbell Seated Shoulder Press
|
3x12 reps |
rest: 60s
|
||
Barbell Curl
|
3x12 reps |
rest: 60s
|
||
Dumbbell Tricep Extension
|
3x12 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
3x12 reps |
rest: 60s
|
||
EZ Bar Preacher Curl (Close Grip)
|
3x12 reps |
rest: 60s
|
||
Dip
|
3x12 reps |
rest: 60s
|
||
Oblique Crunch
|
3x20 reps |
rest: 60s
|
||
Reverse Crunch
|
3x20 reps |
rest: 60s
|
||
Plank
|
3x0 reps |
rest: 60s
|
||
Treadmill Running
|
3x0 reps |
rest: 25s
|
Rowing
|
3x0 reps • 6m |
rest: 15s
|
||
Cable Lat Pulldown (Wide Grip)
|
3x12 reps |
rest: 60s
|
||
Cable Seated Row
|
3x12 reps |
rest: 60s
|
||
Back Hyperextension
|
3x12 reps |
rest: 60s
|
||
Pull-Up
|
3x12 reps |
rest: 60s
|
||
Hanging Leg Raise
|
2x18 reps |
rest: 60s
|
||
Crunch
|
2x18 reps |
rest: 60s
|
||
Cable Wood Chop
|
2x18 reps |
rest: 60s
|
||
Rowing
|
3x0 reps • 6m |
rest: 25s
|
Elliptical Training
|
3x0 reps • 12m |
rest: 15s
|
||
Bodyweight Rear Lunge
|
2x10 reps |
rest: 60s
|
||
Jump Squat
|
3x5 reps |
rest: 60s
|
||
Bodyweight Calf Raise
|
2x15 reps |
rest: 60s
|
||
Prisoner Squat
|
2x12 reps |
rest: 60s
|
||
Bench Weighted Decline Crunch
|
2x15 reps |
rest: 60s
|
||
Crunch
|
2x15 reps |
rest: 60s
|
||
Cable Wood Chop
|
2x15 reps |
rest: 60s
|
||
Elliptical Training
|
3x0 reps • 6m |
rest: 25s
|
Treadmill Running
|
3x0 reps • 8m |
rest: 15s
|
||
Dumbbell Bench Press
|
3x12 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
3x12 reps |
rest: 60s
|
||
Dumbbell Fly
|
3x12 reps |
rest: 60s
|
||
Dumbbell Incline Fly
|
3x12 reps |
rest: 60s
|
||
Push-Up
|
3x12 reps |
rest: 60s
|
||
Stability Ball Crunch
|
3x12 reps |
rest: 60s
|
||
Decline Bench Leg Raise
|
3x12 reps |
rest: 60s
|
||
Decline Bench Weighted Twist
|
3x12 reps |
rest: 60s
|
||
Treadmill Running
|
3x0 reps |
rest: 60s
|
||
Walking
|
3x0 reps • 8m |
rest: 60s
|
||
Assisted Hyperextension
|
2x10 reps |
rest: 60s
|
Treadmill Running
|
3x0 reps • 8m |
rest: 15s
|
||
Dumbbell Squat
|
3x12 reps |
rest: 60s
|
||
Dumbbell Shoulder Press
|
3x12 reps |
rest: 60s
|
||
Dumbbell Seated Shoulder Press
|
3x12 reps |
rest: 60s
|
||
Barbell Curl
|
3x12 reps |
rest: 60s
|
||
Dumbbell Tricep Extension
|
3x12 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
3x12 reps |
rest: 60s
|
||
EZ Bar Preacher Curl (Close Grip)
|
3x12 reps |
rest: 60s
|
||
Dip
|
3x12 reps |
rest: 60s
|
||
Oblique Crunch
|
2x20 reps |
rest: 60s
|
||
Reverse Crunch
|
2x20 reps |
rest: 60s
|
||
Treadmill Running
|
3x0 reps • 6m |
rest: 25s
|