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Do 4 sets of heaviest weight you can for 8-10 reps. Keep your rest period, 30 to 60 seconds.
Barbell Squat
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4x10 reps |
rest: 30s
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Machine Leg Press
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4x10 reps |
rest: 30s
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Machine Leg Extension
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4x10 reps |
rest: 30s
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Barbell Stiff-Leg Deadlift
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4x10 reps |
rest: 30s
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Barbell Lunge
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4x10 reps |
rest: 30s
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Machine Leg Curl (Prone)
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4x10 reps |
rest: 30s
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Barbell Bench Press
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4x10 reps |
rest: 60s
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Dumbbell Incline Press on Stability Ball
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4x10 reps |
rest: 60s
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Machine Inner Chest Press
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4x10 reps |
rest: 60s
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Barbell Decline Bench Press
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4x10 reps |
rest: 60s
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Machine Calf Raise
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4x10 reps |
rest: 60s
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Barbell Bent-Over Row
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4x10 reps |
rest: 60s
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Pull-Up
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4x10 reps |
rest: 60s
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Dumbbell One-Arm Row
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4x10 reps |
rest: 60s
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Machine Lat Pulldown
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4x10 reps |
rest: 60s
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Cable Seated Row
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4x10 reps |
rest: 60s
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Sit-Up
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4x10 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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4x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x10 reps |
rest: 60s
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Cable Bent-Over Lateral Pulley
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4x10 reps |
rest: 60s
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Smith Machine Shoulder Press
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4x10 reps |
rest: 60s
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Barbell Shrug
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4x10 reps |
rest: 60s
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Machine Seated Calf Raise
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4x10 reps |
rest: 60s
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EZ Bar Tricep Extension (Close Grip)
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4x10 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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4x10 reps |
rest: 60s
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Cable Tricep Pushdown (V-Bar)
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4x10 reps |
rest: 60s
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Barbell Curl
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4x10 reps |
rest: 60s
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Dumbbell Hammer Curl
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4x10 reps |
rest: 60s
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Barbell Preacher Curl
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4x10 reps |
rest: 60s
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Weighted Side Bend
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4x10 reps |
rest: 60s
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