Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
3x12 reps |
rest: 30s
|
|||
3x12 reps |
rest: 30s
|
|||
Kettlebell Goblet Squat
|
3x12 reps |
rest: 30s
|
||
Kettlebell Front Squat
|
3x12 reps |
rest: 30s
|
||
Dumbbell Calf Raise
|
3x12 reps |
rest: 30s
|
||
Dumbbell Lunge
|
3x12 reps |
rest: 30s
|
||
Smith Machine Toe Raise
|
3x12 reps |
rest: 30s
|
||
Machine Calf Raise
|
3x12 reps |
rest: 30s
|
||
Smith Machine Single-Leg Calf Raise
|
3x12 reps |
rest: 30s
|
||
Barbell Standing Calf Raise
|
3x12 reps |
rest: 30s
|
||
Barbell Hack Squat
|
3x12 reps |
rest: 30s
|
Smith Machine Bench Press
|
3x12 reps |
rest: 30s
|
||
Smith Machine Decline Bench Press (Reverse Grip)
|
3x12 reps |
rest: 30s
|
||
Smith Machine Bench Press (Wide Grip)
|
3x12 reps |
rest: 30s
|
||
Smith Machine Bench Press (Close Grip)
|
3x12 reps |
rest: 30s
|
||
Smith Machine Reverse Bench Press (Close Grip)
|
3x12 reps |
rest: 30s
|
||
Smith Machine Incline Bench Press
|
3x12 reps |
rest: 30s
|
||
Smith Machine Incline Bench Press (Reverse Grip)
|
3x12 reps |
rest: 30s
|
||
Smith Machine Decline Bench Press
|
3x12 reps |
rest: 30s
|
||
Smith Machine Decline Bench Press (Wide Grip)
|
3x12 reps |
rest: 30s
|
||
Smith Machine Decline Bench Press (Close Grip)
|
3x12 reps |
rest: 30s
|
||
Smith Machine Decline Bench Press (Reverse Grip)
|
3x12 reps |
rest: 30s
|
||
Smith Machine Incline Tricep Extension
|
3x12 reps |
rest: 30s
|
||
EZ Bar French Press
|
3x12 reps |
rest: 30s
|
||
EZ Bar French Press (Reverse Grip)
|
3x12 reps |
rest: 30s
|
||
Cable Tricep Pushdown (Rope)
|
3x12 reps |
rest: 30s
|
1x0 reps |
rest: 2s
|
|||
Barbell Deadlift
|
3x12 reps |
rest: 60s
|
||
3x12 reps |
rest: 60s
|
|||
3x12 reps |
rest: 60s
|
|||
Hanging Leg Raise
|
3x12 reps |
rest: 60s
|
||
Parallel Bar Hip Raise
|
3x12 reps |
rest: 60s
|
||
3x12 reps |
rest: 60s
|
|||
Kettlebell Windmill
|
3x12 reps |
rest: 60s
|
||
Kettlebell Figure Eight
|
3x12 reps |
rest: 60s
|
||
Kettlebell Leg Pass
|
3x12 reps |
rest: 60s
|
||
Dumbbell Side Bend
|
3x12 reps |
rest: 60s
|
||
Band Sit-Up
|
3x12 reps |
rest: 60s
|
||
Cable One-Arm Side Bend
|
3x12 reps |
rest: 60s
|
||
Bench Crunch
|
3x12 reps |
rest: 60s
|
||
Bench Hip Thrust
|
3x12 reps |
rest: 60s
|
Stability Ball Back Extension
|
3x12 reps |
rest: 30s
|
||
Barbell Deadlift
|
3x12 reps |
rest: 30s
|
||
Barbell Good Morning
|
3x12 reps |
rest: 30s
|
||
Barbell Incline Bench Pull
|
3x12 reps |
rest: 30s
|
||
Barbell Incline Bench Row
|
3x12 reps |
rest: 30s
|
||
Barbell One-Arm Row
|
3x12 reps |
rest: 30s
|
||
Barbell Romanian Deadlift
|
3x12 reps |
rest: 30s
|
||
Cable Rope Lat Pulldown
|
3x12 reps |
rest: 30s
|
||
Machine Reverse Lat Pulldown (Close Grip)
|
3x12 reps |
rest: 30s
|
||
Band Alternating Bicep Curl
|
3x12 reps |
rest: 30s
|
||
Barbell Concentration Curl
|
3x12 reps |
rest: 30s
|
||
Barbell Spider Curl
|
3x12 reps |
rest: 30s
|
||
Barbell Bicep Curl (Wide Grip)
|
3x12 reps |
rest: 30s
|
||
Dumbbell Reverse Bicep Curl
|
3x12 reps |
rest: 30s
|
||
EZ Bar Close Grip Curl
|
3x12 reps |
rest: 30s
|
Barbell Upright Row
|
3x12 reps |
rest: 30s
|
||
Barbell Military Press
|
3x12 reps |
rest: 30s
|
||
Barbell Rear Press
|
3x12 reps |
rest: 30s
|
||
Dumbbell Front Raise
|
3x12 reps |
rest: 30s
|
||
Dumbbell Lateral Raise
|
3x12 reps |
rest: 30s
|
||
Barbell Curl
|
3x12 reps |
rest: 30s
|
||
Dumbbell Hammer Curl
|
3x12 reps |
rest: 30s
|
||
Dumbbell High Curl
|
3x12 reps |
rest: 30s
|
||
3x12 reps |
rest: 30s
|
1x0 reps |
rest: 30s
|
|||
3x12 reps |
rest: 30s
|
|||
3x12 reps |
rest: 30s
|
|||
3x12 reps |
rest: 30s
|
|||
Running
|
1x0 reps |
rest: 30s
|