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General workout anytime. Focus on low reps at beginning and higher reps at the end. Good form and finish all reps and sets without too much strain.
Seated Machine Row
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4x10 reps |
rest: 60s
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Cable Rope Seated Row
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3x10 reps |
rest: 60s
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Wide Grip Lat Pulldown
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3x10 reps |
rest: 60s
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Cable Straight Arm Push Down
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3x12 reps |
rest: 30s
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Dumbbell Seated Curl
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3x10 reps |
rest: 60s
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Cable Rope Hammer Curls
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3x10 reps |
rest: 60s
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Barbell Curl
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3x8 reps |
rest: 60s
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Hanging Knee Raise
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3x12 reps |
rest: 60s
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Cable Standing Crunch
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3x12 reps |
rest: 30s
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Torso Rotation
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3x10 reps |
rest: 30s
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Barbell Wide Grip Bench Press
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4x10 reps |
rest: 60s
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Dumbbell Decline Bench Press
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3x10 reps |
rest: 60s
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Barbell Incline Bench Press
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4x10 reps |
rest: 60s
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Cable Cross Over
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3x10 reps |
rest: 60s
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EZ Bar Lying Close Grip Behind the Head Triceps Extension
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3x10 reps |
rest: 60s
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Cable Reverse One Arm Tricep Extension
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3x12 reps |
rest: 60s
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Seated Tricep Dip
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3x12 reps |
rest: 60s
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Dumbbell Seated One Leg Calf Raise
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4x12 reps |
rest: 30s
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One Leg Calf Press on Leg Press
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3x10 reps |
rest: 30s
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Smith Machine Squat
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3x10 reps |
rest: 60s
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Lying Leg Curls
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3x10 reps |
rest: 60s
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Leg Extensions
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3x12 reps |
rest: 60s
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Standing Glute Kickback
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3x12 reps |
rest: 60s
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Back Extension Machine
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3x30 reps |
rest: 60s
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Barbell Romanian Deadlift
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3x10 reps |
rest: 60s
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Standing Calf Raises
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3x8 reps |
rest: 10s
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Seated Calf Raise
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3x8 reps |
rest: 30s
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Calf Press On Leg Press
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3x12 reps |
rest: 30s
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Smith Machine Overhead Shoulder Press
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3x10 reps |
rest: 60s
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Dumbbell Shoulder Press
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3x10 reps |
rest: 60s
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Dumbbell Alternate Seated Lateral Raise
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3x10 reps |
rest: 60s
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Dumbbell Bent Over Reverse Fly
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3x10 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x10 reps |
rest: 60s
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Barbell Shrug
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3x12 reps |
rest: 60s
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Leg Raise
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3x12 reps |
rest: 30s
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Decline Crunch
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3x12 reps |
rest: 30s
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Cable Kneeling Crunch with Alternating Oblique Twists
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3x12 reps |
rest: 30s
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