davidebenesso
DannieDeLisle
anotherguy2
algallob
AshleyWaldrep
VIP
JustinHauck
jeenster
oscarspivey
gote131187
Dans All things lifting




Information
Frequency : 6 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate

Tags :


Description

Just workouts I use for all the different gyms I use

ANY
Back
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Abs

1 sec
10
20
Progress Chart

Abs

1 sec
10
20
Progress Chart

Abs

1 sec
10
20
Progress Chart

Abs

1 sec
10
20
Progress Chart

Abs

1 sec
10
20
Progress Chart

Abs

1 sec
10
20
Progress Chart

Abs

1 sec
10
20
Progress Chart

Abs

1 sec
10
20
Progress Chart

Abs

1 sec
10
20
Progress Chart

Abs

1 sec
10
20
Progress Chart

Abs

1 sec
10
20
Progress Chart

Abs

1 sec
10
20
Progress Chart

Back

Leverage Machine Iso low row
1 sec
10
20
Progress Chart

Back

Back Hyperextension
1 sec
10
20
Progress Chart

Back

Barbell Bent-Over Row
1 sec
10
20
Progress Chart

Back

Cable Seated Row
1 sec
10
20
Progress Chart

ANY
Biceps
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Biceps

Barbell Preacher Curl
60 sec
10
10
Progress Chart

Biceps

Dumbbell Flexor Incline Curl
120 sec
8
10
Progress Chart

Biceps

Dumbbell Seated Hammer Curl
60 sec
10
10
Progress Chart

Abs

1 sec
10
20
Progress Chart

Biceps

Cable Overhead Curl
60 sec
10
10
Progress Chart

Biceps

Dumbbell Alternate Hammer Curl
120 sec
8
10
Progress Chart

Biceps

Dumbbell One Arm Preacher Curl
120 sec
8
10
Progress Chart

Biceps

Dumbbell One Arm Hammer Preacher Curl
60 sec
10
4
Progress Chart

Biceps

Barbell Reverse Preacher Curl
60 sec
8
10
Progress Chart

Biceps

Cable Reverse Curl
120 sec
8
3
Progress Chart

Biceps

Cable Rope Hammer Curls
120 sec
8
40
Progress Chart

Biceps

Cable Standing One Arm Bicep Curl
60 sec
10
10
Progress Chart

Biceps

Cable Standing Curl
60 sec
10
4
Progress Chart

Abs

1 sec
10
20
Progress Chart

Biceps

Dumbbell Concentration Curls
120 sec
8
4
Progress Chart

Biceps

hammer barbell standing curl
60 sec
10
4
Progress Chart

Forearms

Barbell Palms Down Wrist Curl Over A Bench
60 sec
10
4
Progress Chart

Forearms

Dumbbell One Arm Reverse Wrist Curl Over Bench
60 sec
10
4
Progress Chart

Forearms

Barbell Behind The Back Wrist Curl
60 sec
10
4
Progress Chart

Biceps

Bicep Curl Machine
60 sec
10
10
Progress Chart

Abs

Cable Rope Crunch
60 sec
8
5
Progress Chart

Forearms

Barbell Palms Up Wrist Curl Over A Bench
60 sec
10
10
Progress Chart

Forearms

Wrist Roller
60 sec
10
10
Progress Chart

Biceps

Barbell Reverse Preacher Curl
60 sec
10
10
Progress Chart

Biceps

Cable Reverse Curl
60 sec
10
10
Progress Chart

Biceps

Cable Lying Bicep Curl
60 sec
10
10
Progress Chart

Abs

Leg Raise
60 sec
10
10
Progress Chart

Biceps

Dumbbell Seated Curl
60 sec
10
10
Progress Chart

Biceps

hammer barbell standing curl
60 sec
10
20
Progress Chart

Biceps

EZ bar standing metal body thing curl
60 sec
10
20
Progress Chart

Biceps

dumbell press together hammer curl
60 sec
10
20
Progress Chart

Biceps

Seated Bicep Curl Machine
60 sec
10
20
Progress Chart

Forearms

Barbell Reverse Curl
60 sec
10
20
Progress Chart

Abs

Hanging Leg Raise
1 sec
10
20
Progress Chart

Abs

Cable Crunch
1 sec
10
20
Progress Chart

Abs

Ab Roller
1 sec
10
20
Progress Chart

ANY
Chest
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Chest

Barbell Bench Press
60 sec
10
12
Progress Chart

Chest

Dumbbell One Arm Bench Press
60 sec
10
10
Progress Chart

Chest

Dumbbell Incline One Arm Press
120 sec
8
10
Progress Chart

Chest

Dumbbell Bench Press
120 sec
8
10
Progress Chart

Triceps

Dip
120 sec
8
10
Progress Chart

Chest

Plate press
60 sec
10
10
Progress Chart

Chest

Cable High Cross Over
120 sec
8
10
Progress Chart

Chest

Dumbbell Incline Bench Press
120 sec
8
5
Progress Chart

Chest

Machine Fly
120 sec
8
4
Progress Chart

Chest

Barbell Decline Bench Press
60 sec
10
10
Progress Chart

Chest

Dumbbell Incline Fly With A Twist
120 sec
8
10
Progress Chart

Chest

Barbell Incline Bench Press
60 sec
10
6
Progress Chart

Chest

Dumbbell Straight Arm Pullover
60 sec
10
4
Progress Chart

Chest

Cable Mid Chest Crossovers
120 sec
8
4
Progress Chart

Chest

weighted push-up
60 sec
10
13
Progress Chart

Chest

Push Up with Feet Elevated
60 sec
10
4
Progress Chart

Cardio

Step Machine
60 min
-
-
Progress Chart

Chest

Dumbbell Fly
60 sec
10
10
Progress Chart

Chest

Dumbbell Decline Bench Press
60 sec
10
10
Progress Chart

Chest

Machine pullover
60 sec
10
10
Progress Chart

Chest

Leverage Incline Chest Press
60 sec
10
10
Progress Chart

Chest

cable push-up fly
60 sec
10
10
Progress Chart

Chest

Cable Incline Fly
60 sec
10
10
Progress Chart

Triceps

Dip Machine
60 sec
10
10
Progress Chart

Triceps

Bench Dip
60 sec
10
10
Progress Chart

Chest

Iso-Lateral Wide Chest Machine
60 sec
10
20
Progress Chart

Abs

Weight Plate Decline Crunch
60 sec
10
20
Progress Chart

Chest

Chest Press Machine
60 sec
10
20
Progress Chart

Chest

Cable Lower Chest Raise
60 sec
10
20
Progress Chart

Abs

Hanging Leg Raise
1 sec
10
20
Progress Chart

Abs

Cable Kneeling Pulldown
1 sec
10
20
Progress Chart

Chest

Dumbbell Floor Press
1 sec
10
20
Progress Chart

Chest

ISO-Lateral Horizontal Bench Press
1 sec
10
20
Progress Chart

Chest

Barbell flat band weighted press
1 sec
10
20
Progress Chart

Abs

Push-Up
1 sec
10
20
Progress Chart

Upper Legs

Sled pull
1 sec
10
20
Progress Chart

Chest

Iso lateral decline press
1 sec
10
20
Progress Chart

Chest

Incline BANDed Bench Press
1 sec
10
20
Progress Chart

ANY
Legs
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Upper Legs

Barbell Squat
60 sec
10
10
Progress Chart

Upper Legs

goblet squat
60 sec
10
10
Progress Chart

Back

Barbell Deadlift
60 sec
10
10
Progress Chart

Upper Legs

Seated Leg Curl
60 sec
10
10
Progress Chart

Upper Legs

Barbell One Leg Squat
60 sec
10
20
Progress Chart

Upper Legs

Leg Extensions
60 sec
10
10
Progress Chart

Upper Legs

Leg Extension with One Leg
60 sec
10
10
Progress Chart

Upper Legs

Barbell Stiff-Legged Deadlift
3 sec
10
20
Progress Chart

Upper Legs

Bodyweight Lunge
60 sec
10
10
Progress Chart

Upper Legs

Barbell Lunge
60 sec
10
10
Progress Chart

Upper Legs

Dumbbell Lunges
60 sec
10
10
Progress Chart

Upper Legs

Barbell Step Ups
60 sec
10
10
Progress Chart

Upper Legs

Reverse Hack Squat
1 sec
10
20
Progress Chart

Upper Legs

Leg Press
60 sec
10
10
Progress Chart

Upper Legs

Lying Leg Curls
60 sec
10
4
Progress Chart

Lower Legs

Standing Calf Raises
60 sec
10
4
Progress Chart

Lower Legs

Hack Calf Raise
60 sec
10
10
Progress Chart

Upper Legs

Kneeling Leg Curl
60 sec
10
10
Progress Chart

Lower Legs

Seated Calf Raise
60 sec
10
4
Progress Chart

Glutes

Barbell Hip Thrust
60 sec
10
10
Progress Chart

Upper Legs

Barbell Squat To A Bench
60 sec
10
10
Progress Chart

Upper Legs

Barbell Deep Squat
60 sec
10
4
Progress Chart

Upper Legs

Hack Squat
60 sec
8
6
Progress Chart

Lower Legs

Barbell Floor Calf Raise
60 sec
10
4
Progress Chart

Lower Legs

Calf Press on Leg Press Machine
60 sec
10
10
Progress Chart

Upper Legs

Thigh Abductor
60 sec
10
10
Progress Chart

Upper Legs

Thigh Adductor
60 sec
10
10
Progress Chart

Abs

Parallel Bar Leg Raise
60 sec
10
20
Progress Chart

Glutes

Dumbell Leg Curl
3 sec
10
20
Progress Chart

Glutes

Band hip walks
1 sec
10
20
Progress Chart

Abs

Hanging Leg Raise
60 sec
10
10
Progress Chart

Abs

Cable Crunch
1 sec
10
20
Progress Chart

Glutes

Dumbbell One leg Bench Squat
1 sec
10
20
Progress Chart

Abs

1 sec
10
20
Progress Chart

Abs

1 sec
10
20
Progress Chart

Glutes

Pendulum squat rack
1 sec
10
20
Progress Chart

Upper Legs

Free motion squat machine
1 sec
10
20
Progress Chart

Upper Legs

Belt Squat
1 sec
10
20
Progress Chart

Abs

Decline Crunch
1 sec
10
20
Progress Chart

Upper Legs

Sled pull
1 sec
10
20
Progress Chart

ANY
Shoulders
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Shoulders

Barbell Shrug
80 sec
8
6
Progress Chart

Shoulders

Dumbbell Shoulder Press
80 sec
8
5
Progress Chart

Shoulders

Dumbbell Alternating Deltoid Raise
80 sec
8
10
Progress Chart

Shoulders

Dumbbell Front Raise
80 sec
8
10
Progress Chart

Shoulders

Cable One Arm Lateral Raise
60 sec
10
10
Progress Chart

Shoulders

Cable Front Raise
60 sec
10
10
Progress Chart

Shoulders

Barbell Shoulder Press
60 sec
20
10
Progress Chart

Shoulders

Leverage Shoulder Press
80 sec
8
10
Progress Chart

Shoulders

Dumbbell Shoulder Shrug
80 sec
8
10
Progress Chart

Shoulders

Dumbbell Arnold Press
80 sec
8
10
Progress Chart

Shoulders

Dumbbell Seated Palms In Press
80 sec
8
10
Progress Chart

Shoulders

Machine Reverse Flyes
80 sec
8
10
Progress Chart

Shoulders

Farmer Caries
60 sec
10
10
Progress Chart

Shoulders

Barbell Up Right Row
60 sec
10
10
Progress Chart

Shoulders

Cable Rope Face Pull
60 sec
10
10
Progress Chart

Shoulders

Cable Internal Rotation
60 sec
10
10
Progress Chart

Shoulders

Cable External Rotation
60 sec
10
10
Progress Chart

Shoulders

Machine Deltoid Raise
60 sec
10
10
Progress Chart

Shoulders

Machine Shoulder Press
60 sec
10
10
Progress Chart

Abs

Windshield Wipers
60 sec
10
10
Progress Chart

Cardio

Running
60 min
-
-
Progress Chart

Shoulders

Dumbbell Seated Bent Over Reverse Fly
60 sec
10
10
Progress Chart

Shoulders

Dumbell lying front raises
60 sec
10
10
Progress Chart

Shoulders

Leverage Shrug
60 sec
10
10
Progress Chart

Shoulders

Barbell Shrugs Behind The Back
60 sec
10
10
Progress Chart

Shoulders

Cable Up Right Row
60 sec
10
10
Progress Chart

Shoulders

Cable Reverse Fly
60 sec
10
10
Progress Chart

Shoulders

Barbell Front Raise
60 sec
10
10
Progress Chart

Shoulders

Barbell Standing Military Press
60 sec
10
20
Progress Chart

Shoulders

Handstand Pushups
60 sec
10
20
Progress Chart

Shoulders

Big Rope Throws
60 sec
10
20
Progress Chart

Shoulders

Smith Machine Upright Row
60 sec
10
20
Progress Chart

Back

Muscle Up
60 sec
10
20
Progress Chart

Shoulders

Barbell Corner Up and Overs
3 sec
10
20
Progress Chart

Shoulders

Weight Plate Front Raise
1 sec
10
20
Progress Chart

Shoulders

Cable Bent Over Low Pulley Lateral
1 sec
10
20
Progress Chart

Abs

Hanging Leg Raise
60 sec
10
20
Progress Chart

Abs

Cable Crunch
1 sec
10
20
Progress Chart

Abs

Dumbbell Alternating Bent-Over Reverse Fly
1 sec
10
20
Progress Chart

ANY
Tricep
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Triceps

Weighted Tricep Dips
60 sec
10
10
Progress Chart

Triceps

Cable Triceps Pushdown
75 sec
8
10
Progress Chart

Triceps

Barbell Lying Triceps Extension
60 sec
8
10
Progress Chart

Triceps

Dumbbell Incline Two Arm Extension
60 sec
8
10
Progress Chart

Triceps

Dip Machine
60 sec
10
10
Progress Chart

Triceps

Cable Rope Overhead Triceps Extension
60 sec
8
4
Progress Chart

Triceps

Cable Rope High Pulley Overhead Tricep Extension
60 sec
8
10
Progress Chart

Triceps

Cable Rope Triceps Pushdown
60 sec
8
4
Progress Chart

Triceps

Bench Dip
60 sec
8
10
Progress Chart

Triceps

Close Triceps Pushup
60 sec
10
4
Progress Chart

Triceps

Cable Reverse One Arm Tricep Extension
60 sec
10
4
Progress Chart

Triceps

Cable Reverse Grip Triceps Pushdown
60 sec
10
4
Progress Chart

Chest

Push Up with Feet Elevated
60 sec
10
10
Progress Chart

Triceps

Cable Tricep Kickback
60 sec
10
10
Progress Chart

Chest

Deep Push Up
60 sec
10
10
Progress Chart

Triceps

Dumbell Cross Body Tricep Extension
60 sec
10
10
Progress Chart

Triceps

Cable Standing Triceps Extension
60 sec
10
10
Progress Chart

Triceps

Barbell Close Grip Bench Press
60 sec
10
10
Progress Chart

Triceps

Dumbbell Decline Triceps Extension
60 sec
10
10
Progress Chart

Triceps

Machine Triceps Extension
60 sec
10
10
Progress Chart

Triceps

Dumbbell One Arm Triceps Extension
60 sec
10
10
Progress Chart

Triceps

Cable Lying Triceps Extension
60 sec
10
10
Progress Chart

Triceps

Cable One Arm Tricep Extension
60 sec
10
10
Progress Chart

Chest

Dumbbell Straight Arm Pullover
60 sec
10
10
Progress Chart

Abs

Hanging Leg Raise
60 sec
10
10
Progress Chart

Chest

weighted push-up
60 sec
10
10
Progress Chart

Triceps

Cable Reverse Grip Triceps Pushdown
60 sec
10
20
Progress Chart

Triceps

standing barbell overhead tricep extention
60 sec
10
20
Progress Chart

Triceps

Tricep Press Machine
60 sec
10
20
Progress Chart

Abs

Cable Rope Crunch
1 sec
10
20
Progress Chart

Abs

Ab Roller
1 sec
10
20
Progress Chart