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2nd week
Cable Seated Row
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3x8 reps |
rest: 60s
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Cable V Bar Pulldown
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3x8 reps |
rest: 60s
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Leverage Machine High Row
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3x8 reps |
rest: 60s
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Barbell One-Arm Row
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3x8 reps |
rest: 60s
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Machine Back Extension
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3x8 reps |
rest: 60s
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Machine Inverted Row
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3x8 reps |
rest: 60s
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Leverage Machine Iso Row
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3x8 reps |
rest: 60s
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Chin-Up
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Machine Fly
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3x8 reps |
rest: 60s
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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Cable Lower Chest Raise
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3x8 reps |
rest: 60s
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Dumbbell Decline Fly
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3x8 reps |
rest: 60s
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Barbell Bench Press (Wide Grip)
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3x8 reps |
rest: 60s
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Medicine Ball Chest Pass
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3x8 reps |
rest: 60s
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Leverage Incline Chest Press
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3x8 reps |
rest: 60s
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Smith Machine Shoulder Press
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3x8 reps |
rest: 60s
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Cable Seated Row to Neck
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3x8 reps |
rest: 60s
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Dumbbell Bent-Over Reverse Fly
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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3x8 reps |
rest: 60s
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Dumbbell Arnold Press (Stability Ball)
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 60s
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Barbell Jerk
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3x8 reps |
rest: 60s
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Cable Lateral Raise
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3x8 reps |
rest: 60s
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Barbell Curl
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3x8 reps |
rest: 60s
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Cable Tricep Kickback (Reverse Grip)
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3x8 reps |
rest: 60s
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Cable Dual Overhead Curl
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3x8 reps |
rest: 60s
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Dumbbell Incline Alternating Hammer Curl
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3x8 reps |
rest: 60s
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Cable High Pulley Tricep Extension
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3x8 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Machine Leg Press
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3x8 reps |
rest: 60s
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Smith Machine Reverse Calf Raise
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3x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 60s
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Cable Leg Kickback
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3x8 reps |
rest: 60s
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Kettlebell Goblet Squat
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3x8 reps |
rest: 60s
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Machine Seated Calf Raise
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3x8 reps |
rest: 60s
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