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6x8 reps |
rest: 60s
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Barbell Clean Deadlift
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6x5 reps |
rest: 60s
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Smith Machine Bulgarian Split Squat
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4x10 reps |
rest: 60s
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Kettlebell Goblet Squat
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3x8 reps |
rest: 60s
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Machine Leg Press (Narrow Stance)
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3x8 reps |
rest: 30s
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Machine Leg Press (Wide Stance)
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3x8 reps |
rest: 30s
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Machine Calf Press
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3x15 reps |
rest: 60s
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Barbell Incline Bench Press
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6x8 reps |
rest: 60s
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Barbell Bench Press
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6x8 reps |
rest: 60s
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Leverage Decline Chest Press
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4x12 reps |
rest: 30s
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Dip
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4x20 reps |
rest: 30s
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Cable Cross-Over
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4x12 reps |
rest: 30s
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Push-Up
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4x100 reps |
rest: 30s
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Barbell Front Raise
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4x10 reps |
rest: 30s
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Barbell Shrug
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4x15 reps |
rest: 30s
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Cable Rope Face Pull
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4x12 reps |
rest: 30s
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Cable Upright Row
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4x10 reps |
rest: 30s
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4x10 reps |
rest: 30s
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Cable Rope Seated Row
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4x10 reps |
rest: 30s
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Machine Lat Pulldown (Reverse Grip)
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4x10 reps |
rest: 60s
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Barbell Bent-Over Row (Reverse Grip)
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4x8 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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4x10 reps |
rest: 60s
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Barbell Pullover
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3x10 reps |
rest: 60s
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Cable One-Arm Reverse Fly
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4x8 reps |
rest: 30s
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Dumbbell Bent-Over Reverse Fly
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4x8 reps |
rest: 30s
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Smith Machine Shoulder Press
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5x12 reps |
rest: 30s
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Smith Machine Shoulder Press (Close Grip)
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5x12 reps |
rest: 30s
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Dumbbell Seated Press (Palms In)
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3x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Upright Row
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100x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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100x2 reps |
rest: 30s
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Cable Rope Face Pull
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3x8 reps |
rest: 60s
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2x12 reps |
rest: 10s
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Dumbbell One-Arm Lateral Raise (Prone)
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2x12 reps |
rest: 10s
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Dumbbell Lateral Raise (Prone)
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2x12 reps |
rest: 10s
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Barbell Curl
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4x12 reps |
rest: 30s
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Barbell Tricep Extension (Supine)
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4x12 reps |
rest: 30s
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Dumbbell Alternating Bicep Curl
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4x12 reps |
rest: 30s
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Cable Shoulder Extension
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4x12 reps |
rest: 30s
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Dumbbell Incline Curl
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4x12 reps |
rest: 30s
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Cable Rope Overhead Tricep Extension
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4x12 reps |
rest: 30s
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Dumbbell Concentration Curl
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4x12 reps |
rest: 30s
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Dumbbell Seated One-Arm Tricep Extension
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4x12 reps |
rest: 30s
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Bench Dip
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3x12 reps |
rest: 30s
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Sit-Up
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3x20 reps |
rest: 30s
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Hanging Leg Raise
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3x10 reps |
rest: 30s
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Stability Ball Hand and Foot Exchange
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3x20 reps |
rest: 30s
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Knee to Chest to Leg Raise
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3x30 reps |
rest: 30s
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Toe Touches
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3x30 reps |
rest: 30s
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Cable Kneeling Crunch
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3x30 reps |
rest: 30s
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Reverse Crunch
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3x30 reps |
rest: 30s
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