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Barbell Bench Press
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4x8 reps |
rest: 180s
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Barbell Decline Bench Press
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4x8 reps |
rest: 180s
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Dumbbell Fly
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4x8 reps |
rest: 150s
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Cable High Cross Over
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4x8 reps |
rest: 90s
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Barbell Close Grip Bench Press
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3x7 reps |
rest: 90s
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Bent Arm Dumbbell Pullover
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3x7 reps |
rest: 90s
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Cable Triceps Pushdown
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3x10 reps |
rest: 60s
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Seated Triceps Press
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3x8 reps |
rest: 75s
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Dip
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2x0 reps |
rest: 60s
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Leverage Machine High Row
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4x6 reps |
rest: 180s
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Barbell Bent Over Row
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4x8 reps |
rest: 180s
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Cable Seated Row
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4x7 reps |
rest: 120s
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Straight Arm Push Down
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4x8 reps |
rest: 90s
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Lying T-Bar Row
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3x8 reps |
rest: 90s
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Pullups
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3x0 reps |
rest: 60s
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Dumbbell Bent Over Delt Raise
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3x8 reps |
rest: 90s
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One-Arm Dumbell Row
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3x7 reps |
rest: 60s
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EZ-Bar Curl
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3x8 reps |
rest: 90s
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Alternate Hammer Curl
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3x7 reps |
rest: 90s
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Preacher Curl Machine
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2x10 reps |
rest: 90s
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Barbell Full Squat
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4x8 reps |
rest: 180s
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Dumbbell Stiff-Legged Deadlift
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3x8 reps |
rest: 120s
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Barbell Deadlift
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4x8 reps |
rest: 180s
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Clean
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4x8 reps |
rest: 180s
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Leg Extensions
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3x7 reps |
rest: 90s
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Lying Leg Curls
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3x7 reps |
rest: 90s
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Seated Calf Raise
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3x10 reps |
rest: 90s
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Hack Squat
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2x8 reps |
rest: 100s
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Barbell Standing Military Press
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4x6 reps |
rest: 90s
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Machine Shoulder Press
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4x7 reps |
rest: 150s
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Dumbbell Shoulder Press
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4x8 reps |
rest: 150s
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Smith Machine Shrug
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2x10 reps |
rest: 90s
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Dumbbell Front Raise
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3x8 reps |
rest: 90s
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Dumbbell Lateral Raise
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3x7 reps |
rest: 90s
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Dumbbell Bent Over Delt Raise
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3x7 reps |
rest: 90s
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 90s
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