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Barbell Bent-Over Row
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5x30,128,5,3 reps |
rest: 30s
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Dumbbell Bent-Over Row
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5x10,8,5,3,3 reps |
rest: 30s
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Cable Seated Row
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5x10,8,5,3,3 reps |
rest: 30s
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EZ Bar Close Grip Curl
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5x10 reps |
rest: 30s
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Parallel Bar Leg Raise
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5x0 reps |
rest: 30s
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Dumbbell Incline Bench Press
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5x30,12,8,5,3 reps |
rest: 30s
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Barbell Bench Press
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5x10,8,5,3,3 reps |
rest: 30s
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Leverage Decline Chest Press
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5x10,8,5,3,3 reps |
rest: 30s
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Dip
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5x reps |
rest: 30s
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Cable Tricep Kickback
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5x10 reps |
rest: 30s
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Cable Kneeling Crunch
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5x reps |
rest: 0s
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Barbell Front Squat
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3x15,12,8, reps |
rest: 60s
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Machine Leg Press
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3x15,12,8, reps |
rest: 60s
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Calf Press On Leg Press
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3x25 reps |
rest: 60s
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Machine Leg Extension
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3x15,12,8, reps |
rest: 60s
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Smith Machine Stiff-Leg Deadlift
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3x15,12,8, reps |
rest: 60s
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Machine Seated Leg Curl
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3x15,12,8, reps |
rest: 60s
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Barbell Deadlift
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3x30,20,15 reps |
rest: 45s
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Cable Lat Pulldown (Wide Grip)
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3x30,20,15 reps |
rest: 45s
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Machine Reverse Lat Pulldown (Close Grip)
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3x30,20,15 reps |
rest: 45s
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Cable Shoulder Extension
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3x30,20,15 reps |
rest: 45s
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Preacher Curl Machine
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5x30,20,15,15,15 reps |
rest: 45s
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Weight Plate Russian Twist
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5x reps |
rest: 45s
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Dumbbell Incline Fly
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3x30,20,15 reps |
rest: 45s
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Dumbbell Fly
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3x30,20,15 reps |
rest: 45s
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Cable Cross-Over
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3x30,20,15 reps |
rest: 45s
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Dumbbell Tricep Extension
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3x30,20,15 reps |
rest: 45s
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Cable Shoulder Extension
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5x30,20,15,15,15 reps |
rest: 45s
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Cable Kneeling Crunch
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5x0 reps |
rest: 45s
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Dumbbell Seated Arnold Press
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3x30,20,15 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x30,20,15 reps |
rest: 60s
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Dumbbell Upright Row
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3x30,20,15 reps |
rest: 60s
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Dumbbell Seated Bent-Over Reverse Fly
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3x30,20,15 reps |
rest: 60s
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Parallel Bar Leg Raise
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3x reps |
rest: 60s
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