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Barbell Bench Press
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5x6 reps |
rest: 180s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 160s
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Cable Cross-Over
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4x12 reps |
rest: 60s
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Dip
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3x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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3x10 reps |
rest: 55s
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Barbell Squat
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3x6 reps |
rest: 180s
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Barbell Romanian Deadlift From Deficit
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5x8 reps |
rest: 120s
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Machine Leg Extension
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5x12 reps |
rest: 60s
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Machine Seated Leg Curl
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5x12 reps |
rest: 60s
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Machine Calf Raise
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2x8 reps |
rest: 60s
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Crunch
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2x12 reps |
rest: 60s
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Machine Lat Pulldown (Reverse Grip)
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3x8 reps |
rest: 120s
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Machine Seated Row
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3x10 reps |
rest: 120s
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T Bar Row
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3x12 reps |
rest: 120s
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Cable Rope Face Pull
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3x15 reps |
rest: 60s
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Dumbbell Preacher Curl
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3x12 reps |
rest: 60s
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Dumbbell Preacher Hammer Curl
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3x12 reps |
rest: 60s
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Barbell Deep Squat
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3x6 reps |
rest: 120s
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Barbell Deadlift
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3x5 reps |
rest: 120s
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Machine Seated Leg Curl
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3x15 reps |
rest: 60s
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Machine Leg Extension
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3x15 reps |
rest: 60s
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Machine Calf Raise
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3x12 reps |
rest: 60s
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Barbell Military Press
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3x6 reps |
rest: 180s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 60s
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Cable One-Arm Reverse Fly
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3x15 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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2x12 reps |
rest: 60s
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Cable One-Arm Preacher Curl
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2x12 reps |
rest: 60s
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Barbell Military Press
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3x6 reps |
rest: 180s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 60s
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Cable One-Arm Reverse Fly
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3x15 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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2x12 reps |
rest: 60s
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Cable One-Arm Preacher Curl
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2x12 reps |
rest: 60s
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