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Solid Workouts focused to hit every part of every muscle group with plenty of rest between lifting periods
Pull Ups
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5x10 reps |
rest: 60s
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Wide Grip Pulldown Behind The Neck
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4x15 reps |
rest: 60s
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Narrow Grip Lat Pull Down
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4x8 reps |
rest: 60s
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T Bar Row
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4x10 reps |
rest: 60s
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Leverage Machine High Row
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4x8 reps |
rest: 60s
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Dumbbell One Arm Row
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4x10 reps |
rest: 60s
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Close Grip Chin Up
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4x20 reps |
rest: 60s
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Knee Hip Raise On Parallel Bars
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4x20 reps |
rest: 60s
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Decline Crunch
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4x15 reps |
rest: 60s
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Weight Plate Side Bend
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4x15 reps |
rest: 60s
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Dumbbell Shoulder Press
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4x6 reps |
rest: 60s
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Arnold Press
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4x10 reps |
rest: 60s
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Barbell Up Right Row
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4x10 reps |
rest: 60s
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Barbell Push Press
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4x6 reps |
rest: 60s
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Barbell Push Press Behind The Neck
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4x6 reps |
rest: 60s
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Cable Reverse Fly
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4x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x8 reps |
rest: 60s
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Smith Machine Shrug
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6x10,8,6,6,8,10 reps |
rest: 60s
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Weight Plate High Front Raise
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5x8 reps |
rest: 60s
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Indoor Cycling
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0x0 reps |
rest: 20s
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Exercise Ball Crunch
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4x15 reps |
rest: 60s
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Weight Plate Twist
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4x15 reps |
rest: 60s
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Leg Raise
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4x10 reps |
rest: 60s
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Hip Thrusts
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4x10 reps |
rest: 60s
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Scissor Kick
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4x10 reps |
rest: 60s
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Plank
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4x8 reps |
rest: 90s
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Treadmill Running
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0x0 reps |
rest: 20s
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Barbell Deep Squat
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5x10,8,6,8,10 reps |
rest: 60s
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Leg Press
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5x8 reps |
rest: 60s
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Calf Press On Leg Press
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5x8 reps |
rest: 60s
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Dumbbell Lunges
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4x6 reps |
rest: 60s
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Leg Extensions
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4x8 reps |
rest: 60s
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Lying Leg Curls
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4x8 reps |
rest: 60s
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Barbell Standing Calf Raise
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5x10 reps |
rest: 60s
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Seated Calf Raise
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4x8 reps |
rest: 60s
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Barbell Preacher Curl
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7x10,8,6,4,6,8,10 reps |
rest: 60s
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Barbell Reverse Grip Skullcrusher
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4x8 reps |
rest: 60s
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Barbell Lying Triceps Press
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4x8 reps |
rest: 60s
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Dumbbell Alternate Bicep Curl
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4x8 reps |
rest: 60s
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Dumbbell Incline Curl
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4x10 reps |
rest: 60s
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Cable Triceps Pushdown
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4x10 reps |
rest: 60s
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Cable Reverse Grip Incline Tricep Extension
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4x10 reps |
rest: 60s
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Dumbbell One Arm Seated Curl
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4x8 reps |
rest: 60s
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Dumbbell Tricep Kickback
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4x8 reps |
rest: 60s
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Barbell Curl
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3x21 reps |
rest: 60s
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Dip
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3x30 reps |
rest: 60s
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Dumbbell Incline Bench Press
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5x8 reps |
rest: 60s
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Dumbbell Incline Fly
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5x12 reps |
rest: 60s
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Barbell Bench Press
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6x10,8,6,6,8,10 reps |
rest: 60s
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Cable Incline Fly
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4x10 reps |
rest: 60s
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Push Up
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4x20 reps |
rest: 60s
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Cable Decline Chest Fly
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4x10 reps |
rest: 60s
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Dumbbell Cross Raise
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4x6 reps |
rest: 60s
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Treadmill Running
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0x0 reps |
rest: 15s
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