Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Elliptical Training
|
1x1 reps |
rest: 15s
|
||
Smith Machine Incline Bench Press
|
3x15 reps |
rest: 30s
|
||
Smith Machine Close Grip Bench Press
|
3x15 reps |
rest: 30s
|
||
Smith Machine Shrug
|
3x15 reps |
rest: 30s
|
||
Cable Front Raise
|
3x15 reps |
rest: 30s
|
||
Cable Cross Over
|
3x15 reps |
rest: 30s
|
||
Dip Machine
|
3x15 reps |
rest: 30s
|
||
Machine Fly
|
3x15 reps |
rest: 30s
|
||
Barbell JM Press
|
3x15 reps |
rest: 30s
|
||
Dumbbell Reverse Flyes
|
3x15 reps |
rest: 30s
|
||
Dumbbell Incline Triceps Extension
|
3x12 reps |
rest: 30s
|
||
Dumbbell Shoulder Press
|
3x12 reps |
rest: 30s
|
||
Dumbbell Arnold Press
|
3x15 reps |
rest: 30s
|
||
Triceps Pushdown - Rope
|
3x15 reps |
rest: 30s
|
||
Calf Machine Shoulder Shrug
|
3x8 reps |
rest: 60s
|
||
Elliptical Training
|
1x1 reps |
rest: 15s
|
Elliptical Training
|
1x1 reps |
rest: 15s
|
||
Barbell Bent Over Two Arm Row
|
5x8 reps |
rest: 60s
|
||
Barbell Bent Over Row
|
5x8 reps |
rest: 60s
|
||
Barbell Behind The Back Wrist Curl
|
5x8 reps |
rest: 60s
|
||
Cable Seated Row
|
5x8 reps |
rest: 60s
|
||
EZ-Bar Curl
|
5x8 reps |
rest: 60s
|
||
Preacher Curl
|
5x8 reps |
rest: 60s
|
||
EZ Bar Reverse Grip Preacher Curl
|
5x8 reps |
rest: 60s
|
||
Palms-Up Dumbbell Wrist Curl Over A Bench
|
5x8 reps |
rest: 60s
|
||
Cable Crunch
|
5x8 reps |
rest: 60s
|
||
Cable Wood Chops
|
5x8 reps |
rest: 60s
|
||
Cable One Arm Lat Pulldown
|
5x8 reps |
rest: 60s
|
||
Cable Overhead Curl
|
5x8 reps |
rest: 60s
|
||
Cable Reverse Grip Curls
|
5x8 reps |
rest: 60s
|
||
Ab Crunch Machine
|
5x8 reps |
rest: 60s
|
||
Elliptical Training
|
1x1 reps |
rest: 15s
|
Elliptical Training
|
1x1 reps |
rest: 15s
|
||
Leg Extensions
|
3x15 reps |
rest: 30s
|
||
Lying Leg Curls
|
3x15 reps |
rest: 30s
|
||
Smith Machine Squat
|
3x15 reps |
rest: 30s
|
||
Standing Calf Raises
|
3x15 reps |
rest: 30s
|
||
Bodyweight Walking Lunge
|
3x15 reps |
rest: 30s
|
||
Seated Calf Raise
|
3x15 reps |
rest: 30s
|
||
Barbell Deep Squat
|
3x15 reps |
rest: 30s
|
||
Barbell Lateral Lunge
|
3x15 reps |
rest: 30s
|
||
Lying Machine Squat
|
3x15 reps |
rest: 30s
|
||
Donkey Calf Raises
|
3x15 reps |
rest: 30s
|
||
Cable Pull Through
|
3x15 reps |
rest: 30s
|
||
Elliptical Training
|
1x1 reps |
rest: 15s
|
Elliptical Training
|
1x1 reps |
rest: 15s
|
||
Barbell Bench Press
|
5x8 reps |
rest: 60s
|
||
Barbell Shoulder Press
|
5x8 reps |
rest: 60s
|
||
Cable Rope Lat Pull Down
|
5x8 reps |
rest: 60s
|
||
Smith Machine Overhead Shoulder Press
|
5x8 reps |
rest: 60s
|
||
Smith Machine Up Right Row
|
5x8 reps |
rest: 60s
|
||
Barbell Lying Triceps Extension
|
5x8 reps |
rest: 60s
|
||
Dumbbell Bench Press
|
5x8 reps |
rest: 60s
|
||
Dumbbell Incline Fly
|
5x8 reps |
rest: 60s
|
||
Dumbbell Straight Arm Pullover
|
5x8 reps |
rest: 60s
|
||
Dumbbell Shoulder Shrug
|
5x8 reps |
rest: 60s
|
||
Barbell Push Press
|
5x8 reps |
rest: 60s
|
||
Barbell Reverse Grip Skullcrusher
|
5x8 reps |
rest: 60s
|
||
Elliptical Training
|
1x1 reps |
rest: 15s
|
Elliptical Training
|
1x1 reps |
rest: 15s
|
||
Straight Arm Push Down
|
3x15 reps |
rest: 30s
|
||
Standing Biceps Cable Curl
|
3x15 reps |
rest: 30s
|
||
Reverse Crunch
|
3x15 reps |
rest: 30s
|
||
Crunches
|
3x15 reps |
rest: 30s
|
||
Cable Standing Row
|
3x15 reps |
rest: 30s
|
||
Cable Judo Flip
|
3x15 reps |
rest: 30s
|
||
Close Grip Vertical Row
|
3x15 reps |
rest: 30s
|
||
Wide-Grip Lat Pulldown
|
3x15 reps |
rest: 30s
|
||
Dumbbell One Arm Preacher Curl
|
3x15 reps |
rest: 30s
|
||
One-Arm Dumbell Row
|
3x15 reps |
rest: 30s
|
||
Dumbbell Prone Incline Biceps Curl
|
3x15 reps |
rest: 30s
|
||
Dumbbell Lying Supination
|
3x15 reps |
rest: 30s
|
||
Dumbbell Lying Pronation
|
3x15 reps |
rest: 30s
|
||
Air Bike
|
3x15 reps |
rest: 30s
|
||
Elliptical Training
|
1x1 reps |
rest: 15s
|
Elliptical Training
|
1x1 reps |
rest: 15s
|
||
Barbell Squat
|
5x8 reps |
rest: 60s
|
||
Barbell Deadlift
|
5x8 reps |
rest: 60s
|
||
Leg Press
|
5x8 reps |
rest: 60s
|
||
Calf Press On Leg Press Machine
|
5x8 reps |
rest: 60s
|
||
Reverse Hack Squat
|
5x8 reps |
rest: 60s
|
||
Leg Extensions
|
5x8 reps |
rest: 60s
|
||
Seated Calf Raise
|
5x8 reps |
rest: 60s
|
||
Cable Pull Through
|
5x8 reps |
rest: 60s
|
||
Dumbbell Pile Squat
|
5x8 reps |
rest: 60s
|
||
Donkey Calf Raises
|
5x8 reps |
rest: 60s
|
||
Elliptical Training
|
1x1 reps |
rest: 15s
|
Elliptical Training
|
1x1 reps |
rest: 15s
|
||
Kettlebell Arnold Press
|
3x8 reps |
rest: 60s
|
||
Kettlebell Dead Clean
|
3x8 reps |
rest: 60s
|
||
Kettlebell One Arm Row
|
3x8 reps |
rest: 60s
|
||
Kettlebell Pistol Squat
|
3x8 reps |
rest: 60s
|
||
Kettlebell Thruster
|
3x8 reps |
rest: 60s
|
||
Kettlebell Windmill
|
3x8 reps |
rest: 60s
|
||
Kettlebell One Arm Overhead Squat
|
3x8 reps |
rest: 60s
|