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This is for people who can't go to the gym every day.
3 Days/Week in Gym
2 Days Running
1 Day at home Abs
Barbell Bench Press
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4x10 reps |
rest: 120s
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Barbell Incline Bench Press
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3x10 reps |
rest: 120s
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Barbell Lying Triceps Extension
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4x10 reps |
rest: 60s
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Machine Fly
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3x10 reps |
rest: 60s
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Dip
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3x10 reps |
rest: 60s
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Triceps Pushdown - Rope
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4x10 reps |
rest: 60s
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Running
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0x0 reps |
rest: 40s
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Barbell Deadlift
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3x8 reps |
rest: 120s
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Wide-Grip Lat Pulldown
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4x10 reps |
rest: 60s
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Barbell Bent Over Row
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3x8 reps |
rest: 60s
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Barbell Curl
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3x10 reps |
rest: 60s
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Incline Dumbbell Curl
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3x10 reps |
rest: 60s
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Alternate Hammer Curl
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4x10 reps |
rest: 60s
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Running
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0x0 reps |
rest: 40s
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Barbell Squat
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4x8 reps |
rest: 120s
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Lying Leg Curls
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3x10 reps |
rest: 60s
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Barbell Lunge
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3x8 reps |
rest: 60s
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Smith Machine Reverse Calf Raises
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3x10 reps |
rest: 60s
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Barbell Shoulder Press
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3x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 60s
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Barbell Shrug
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3x10 reps |
rest: 60s
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Dumbbell Seated One Arm Bent Over Reverse Fly
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3x10 reps |
rest: 60s
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Oblique Crunches
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3x16 reps |
rest: 60s
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Leg Raise
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3x16 reps |
rest: 60s
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Air Bike
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3x16 reps |
rest: 60s
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Hanging Leg Raise
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3x12 reps |
rest: 60s
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Decline Crunch
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3x12 reps |
rest: 60s
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