Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Barbell Bent Over Row
|
3x5 reps |
rest: 60s
|
||
Pullups
|
2x10 reps |
rest: 60s
|
||
Chin Up
|
2x10 reps |
rest: 60s
|
||
Barbell Bench Press
|
3x5 reps |
rest: 60s
|
||
Barbell Close Grip Bench Press
|
3x10 reps |
rest: 60s
|
||
Dip
|
2x10 reps |
rest: 0s
|
||
EZ Bar Decline Close Grip Skull Crusher
|
3x10 reps |
rest: 0s
|
||
Barbell Shoulder Press
|
3x10 reps |
rest: 60s
|
||
EZ-Bar Curl
|
3x10 reps |
rest: 0s
|
Barbell Deadlift
|
3x5 reps |
rest: 180s
|
||
Barbell Full Squat
|
3x5 reps |
rest: 120s
|
||
Kettlebell Pistol Squat
|
2x10 reps |
rest: 60s
|
||
Barbell Hip Thrust
|
3x8 reps |
rest: 60s
|
||
Dumbbell Step Ups
|
3x8 reps |
rest: 60s
|
||
Stiff-Legged Barbell Deadlift
|
3x8 reps |
rest: 60s
|
||
Kettlebell Goblet Squat
|
3x10 reps |
rest: 60s
|
||
Leg Extensions
|
2x10 reps |
rest: 0s
|
||
Calf Press On Leg Press
|
3x10 reps |
rest: 60s
|
||
Lying Leg Curls
|
2x10 reps |
rest: 0s
|
||
Seated Calf Raise
|
2x10 reps |
rest: 0s
|
Pull Ups
|
2x10 reps |
rest: 150s
|
||
Cable Seated Row
|
3x12 reps |
rest: 0s
|
||
Standing Cable Row
|
3x12 reps |
rest: 60s
|
||
One-Arm Dumbell Row
|
2x15 reps |
rest: 0s
|
||
Underhand Pull down
|
2x15 reps |
rest: 0s
|
||
Leverage Shrug
|
3x8 reps |
rest: 60s
|
||
Barbell Shoulder Press
|
3x12 reps |
rest: 60s
|
||
Cable Up Right Row
|
2x15 reps |
rest: 0s
|
||
Cable Front Raise
|
3x20 reps |
rest: 60s
|
||
Cable Lateral Raise
|
3x20 reps |
rest: 60s
|
One Leg Bodyweight Squat
|
8x8 reps |
rest: 30s
|
||
Bodyweight Wall Squat
|
8x8 reps |
rest: 30s
|
||
Dumbbell Lunges
|
3x12 reps |
rest: 60s
|
||
Barbell Front Squat
|
8x8 reps |
rest: 30s
|
||
Leg Extensions
|
3x20 reps |
rest: 0s
|
||
Dumbbell Lunges
|
3x12 reps |
rest: 60s
|
||
Lying Leg Curls
|
2x15 reps |
rest: 0s
|
||
Seated Calf Raise
|
3x20 reps |
rest: 0s
|
||
Cable Pallof Press with Rotation
|
3x8 reps |
rest: 60s
|
||
Leg Raise
|
3x8 reps |
rest: 60s
|
||
Plank
|
3x8 reps |
rest: 60s
|
||
Barbell Ab Rollout
|
3x8 reps |
rest: 60s
|
Close Triceps Pushup
|
8x8 reps |
rest: 30s
|
||
Barbell Incline Bench Press
|
3x12 reps |
rest: 60s
|
||
Bench Press Machine
|
3x15 reps |
rest: 0s
|
||
Machine Fly
|
2x20 reps |
rest: 0s
|
||
Preacher Curl
|
3x12 reps |
rest: 0s
|
||
Dumbbell Concentration Curls
|
2x15 reps |
rest: 0s
|
||
Cable Lying Bicep Curl
|
2x20 reps |
rest: 60s
|
||
Hammer Curls with Rope
|
1x3 reps |
rest: 0s
|
||
reverse cable curls
|
1x3 reps |
rest: 0s
|
||
Barbell Seated Overhead Triceps Extension
|
3x12 reps |
rest: 60s
|
||
Cable Triceps Pushdown
|
2x15 reps |
rest: 0s
|
||
cable kickbacks
|
2x20 reps |
rest: 0s
|