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1st week
- chest tricep Monday and Friday
- back bicep any day
- legs shoulder Wednesday
2nd week
- legs shoulder Monday and Friday
- back bicep any day
- chest tricep Wednesday
Barbell Decline Bench Press
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4x8 reps |
rest: 45s
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Barbell Bench Press
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4x8 reps |
rest: 45s
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Dumbbell Bench Press
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4x0 reps |
rest: 45s
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Upper Chest Cable Crossovers
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4x6 reps |
rest: 45s
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Dumbbell Fly
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4x8 reps |
rest: 45s
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Butterfly
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4x6 reps |
rest: 45s
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Machine Assisted Dip
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4x8 reps |
rest: 45s
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Barbell Lying Triceps Extension
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4x8 reps |
rest: 45s
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Cable Triceps Pushdown
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4x8 reps |
rest: 45s
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High Pulley Overhead Rope Tricep Extension
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4x8 reps |
rest: 45s
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Reverse Grip One Arm Seated Overhead Tricep Extension
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4x8 reps |
rest: 45s
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Cable Crunch
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4x8 reps |
rest: 45s
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Sit Up on Exercise Ball with Dumbbells
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4x8 reps |
rest: 45s
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Janda Sit Up
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4x8 reps |
rest: 45s
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Kneeling Cable Crunch with Alternating Oblique Twists
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4x8 reps |
rest: 45s
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Wood Chops with Cable
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4x8 reps |
rest: 45s
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Lower Abdominal Hip Roll
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4x8 reps |
rest: 45s
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Barbell Squat
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4x12 reps |
rest: 45s
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Leg Press Machine
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4x6 reps |
rest: 45s
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Narrow Leg Press Machine
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4x6 reps |
rest: 45s
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Dumbbell Step Ups
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4x12 reps |
rest: 45s
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Seated Leg Curl
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4x12 reps |
rest: 45s
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Leg Extensions
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4x12 reps |
rest: 45s
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Dumbbell Walking Lunges
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4x12 reps |
rest: 45s
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Barbell Shoulder Press
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4x8 reps |
rest: 45s
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Dumbbell Arnold Press
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4x6 reps |
rest: 45s
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Power Partials
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4x6 reps |
rest: 45s
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Cable Reverse Fly
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4x6 reps |
rest: 45s
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Cable Internal Rotation
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4x6 reps |
rest: 45s
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Dumbbell Cuban Press
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4x6 reps |
rest: 45s
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Wide Grip Pulldown Behind The Neck
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3x8 reps |
rest: 60s
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V-Bar Pull Down
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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One Arm Dumbbell Row
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3x8 reps |
rest: 60s
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Seated Machine Row
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3x8 reps |
rest: 60s
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Bent Arm Dumbbell Pullover
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3x8 reps |
rest: 60s
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Iso Lateral Wide Pulldown
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3x8 reps |
rest: 60s
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Dumbbell Concentration Curls
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4x8 reps |
rest: 45s
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Cross Body Hammer Curl
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4x8 reps |
rest: 45s
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One Arm Rope Hammer Preacher Curl
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4x8 reps |
rest: 45s
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Preacher Curl Machine
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4x8 reps |
rest: 45s
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Barbell Up Right Row
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4x8 reps |
rest: 45s
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 60s
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Cable Shrug
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3x8 reps |
rest: 60s
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Tuck Crunch
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4x8 reps |
rest: 45s
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One Arm High-Pulley Cable Side Bends
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4x8 reps |
rest: 45s
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Cable Side Bends
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4x8 reps |
rest: 45s
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Knee Roll on Exercise Ball
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4x8 reps |
rest: 45s
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Toe Touchers
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4x8 reps |
rest: 45s
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Gorilla Chin Crunch
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4x8 reps |
rest: 45s
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Wide Grip Pulldown Behind The Neck
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3x8 reps |
rest: 60s
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V-Bar Pull Down
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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One Arm Dumbbell Row
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3x8 reps |
rest: 60s
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Seated Machine Row
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3x8 reps |
rest: 60s
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Bent Arm Dumbbell Pullover
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3x8 reps |
rest: 60s
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Iso Lateral Wide Pulldown
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3x8 reps |
rest: 60s
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EZ Bar Reverse Grip Barbell Curl
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3x8 reps |
rest: 60s
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EZ-Bar Curl
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3x8 reps |
rest: 60s
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Dumbbell Alternate Bicep Curl
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3x8 reps |
rest: 60s
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Hammer Curls
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3x8 reps |
rest: 60s
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Barbell Up Right Row
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4x8 reps |
rest: 45s
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Cable Shrug
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4x8 reps |
rest: 45s
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Dumbbell Shoulder Shrug
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4x8 reps |
rest: 45s
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Tuck Crunch
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4x8 reps |
rest: 45s
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One Arm High-Pulley Cable Side Bends
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4x8 reps |
rest: 45s
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Cable Side Bends
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4x8 reps |
rest: 45s
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Knee Roll on Exercise Ball
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4x8 reps |
rest: 45s
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Toe Touchers
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4x8 reps |
rest: 45s
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Barbell Squat
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4x12 reps |
rest: 45s
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Leg Press Machine
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4x6 reps |
rest: 45s
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Narrow Leg Press Machine
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4x6 reps |
rest: 45s
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Dumbbell Step Ups
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4x12 reps |
rest: 45s
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Seated Leg Curl
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4x12 reps |
rest: 45s
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Leg Extensions
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4x12 reps |
rest: 45s
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Dumbbell Walking Lunges
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4x12 reps |
rest: 45s
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Barbell Shoulder Press
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4x8 reps |
rest: 45s
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Dumbbell Lateral Raise
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4x8 reps |
rest: 45s
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Cable Reverse Fly
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4x6 reps |
rest: 45s
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Power Partials
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4x6 reps |
rest: 45s
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Cable Internal Rotation
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4x6 reps |
rest: 45s
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Dumbbell Cuban Press
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4x6 reps |
rest: 45s
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Calf Press On Leg Press
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4x8 reps |
rest: 45s
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Barbell Decline Bench Press
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3x15 reps |
rest: 45s
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Barbell Bench Press
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3x15 reps |
rest: 45s
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Dumbbell Bench Press
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3x15 reps |
rest: 45s
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Upper Chest Cable Crossovers
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4x12 reps |
rest: 45s
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Dumbbell Fly
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4x8 reps |
rest: 45s
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Butterfly
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4x12 reps |
rest: 45s
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Machine Assisted Dip
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4x10 reps |
rest: 45s
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Cable Triceps Pushdown
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4x12 reps |
rest: 45s
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Triceps Pushdown - Rope
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3x12 reps |
rest: 45s
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Seated Triceps Press
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3x12 reps |
rest: 45s
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Cable Tricep Kickback
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4x8 reps |
rest: 45s
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Cable Crunch
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4x8 reps |
rest: 45s
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Sit Up on Exercise Ball with Dumbbells
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4x8 reps |
rest: 45s
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Janda Sit Up
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4x8 reps |
rest: 45s
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Kneeling Cable Crunch with Alternating Oblique Twists
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4x8 reps |
rest: 45s
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Wood Chops with Cable
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4x8 reps |
rest: 45s
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Lower Abdominal Hip Roll
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4x8 reps |
rest: 45s
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Dumbbell Incline Bench Press
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4x6 reps |
rest: 45s
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Barbell Incline Bench Press
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4x10 reps |
rest: 45s
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Barbell Bench Press
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4x10 reps |
rest: 45s
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High Cable Cross Over
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4x10 reps |
rest: 45s
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Dumbbell Incline Fly
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4x6 reps |
rest: 45s
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Wrist Roller
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3x8 reps |
rest: 60s
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Seated Palms Down Barbell Wrist Curl
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3x8 reps |
rest: 60s
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Seated Palm Up Barbell Wrist Curl
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3x8 reps |
rest: 60s
|
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Barbell Behind The Back Wrist Curl
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3x8 reps |
rest: 60s
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Crunches
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4x6 reps |
rest: 45s
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Reverse Crunch
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4x6 reps |
rest: 45s
|
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Alternate Leg Reverse Hyper
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4x6 reps |
rest: 45s
|
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Decline Bench Alternate Leg Raise
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4x6 reps |
rest: 45s
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Hanging Leg Raise
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4x30 reps |
rest: 45s
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Alternate Heel Touchers
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4x50 reps |
rest: 45s
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Barbell Squat
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4x12 reps |
rest: 45s
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Leg Press Machine
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4x6 reps |
rest: 45s
|
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Narrow Leg Press Machine
|
4x6 reps |
rest: 45s
|
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Dumbbell Step Ups
|
4x12 reps |
rest: 45s
|
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Seated Leg Curl
|
4x12 reps |
rest: 45s
|
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Leg Extensions
|
4x12 reps |
rest: 45s
|
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Dumbbell Walking Lunges
|
4x12 reps |
rest: 45s
|
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Barbell Shoulder Press
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4x8 reps |
rest: 45s
|
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Dumbbell Arnold Press
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4x6 reps |
rest: 45s
|
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Power Partials
|
4x6 reps |
rest: 45s
|
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Cable Reverse Fly
|
4x6 reps |
rest: 45s
|
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Cable Internal Rotation
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4x6 reps |
rest: 45s
|
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Dumbbell Cuban Press
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4x6 reps |
rest: 45s
|
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Calf Press On Leg Press
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4x8 reps |
rest: 45s
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