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Indoor Cycling
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1x0 reps |
rest: 5s
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Dumbbell Incline Bench Press
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6x8 reps |
rest: 10s
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Dumbbell Fly
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4x8 reps |
rest: 10s
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Dumbbell Incline Fly
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4x8 reps |
rest: 10s
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Dumbbell Bench Press
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6x8 reps |
rest: 10s
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Barbell Bench Press
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4x8 reps |
rest: 10s
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Dumbbell Decline Bench Press
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4x8 reps |
rest: 10s
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Machine Bench Press
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4x8 reps |
rest: 10s
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Cable Cross-Over
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4x8 reps |
rest: 10s
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Cable Lower Chest Raise
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4x8 reps |
rest: 10s
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Machine Fly
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4x8 reps |
rest: 10s
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Leverage Decline Chest Press
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4x8 reps |
rest: 10s
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Dumbbell Tricep Extension (Supine)
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4x8 reps |
rest: 10s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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8x8 reps |
rest: 10s
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Machine Assisted Dip
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4x8 reps |
rest: 10s
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EZ Bar Tricep Extension (Close Grip)
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4x8 reps |
rest: 10s
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Dumbbell One-Arm Tricep Kickback
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8x10 reps |
rest: 10s
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Machine Tricep Extension
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4x8 reps |
rest: 10s
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Bench Dip
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4x8 reps |
rest: 10s
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Cable Rope Overhead Tricep Extension
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4x8 reps |
rest: 10s
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Cable Tricep Pushdown (Rope)
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4x8 reps |
rest: 10s
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Cable Rope High Pulley Tricep Extension
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4x8 reps |
rest: 10s
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Cable Kneeling Crunch
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4x10 reps |
rest: 10s
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Sit-Up
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4x10 reps |
rest: 10s
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Machine Ab Crunch
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4x8 reps |
rest: 10s
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Bench Leg Raise (Supine)
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4x8 reps |
rest: 10s
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4x14 reps |
rest: 10s
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5x10 reps |
rest: 10s
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Barbell Press Sit-Up
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4x8 reps |
rest: 10s
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Indoor Cycling
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1x0 reps |
rest: 15s
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1x0 reps |
rest: 15s
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1x8 reps |
rest: 0s
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1x8 reps |
rest: 0s
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1x8 reps |
rest: 0s
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Indoor Cycling
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1x0 reps |
rest: 5s
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Barbell Deadlift
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6x8 reps |
rest: 10s
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Barbell Bent-Over Row
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4x8 reps |
rest: 10s
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Pull-Up
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4x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x8 reps |
rest: 10s
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Cable Shoulder Extension
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4x8 reps |
rest: 10s
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Cable Seated Row
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4x8 reps |
rest: 10s
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Cable One-Arm Seated Row
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8x8 reps |
rest: 10s
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Cable Front Lat Pulldown (Close Grip)
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4x8 reps |
rest: 10s
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Dumbbell Bent-Over Row
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4x8 reps |
rest: 10s
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Machine Seated Row
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4x8 reps |
rest: 10s
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Machine Assisted Chin-Up
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4x8 reps |
rest: 10s
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Cable Rope Lat Pulldown
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4x8 reps |
rest: 10s
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Dumbbell One-Arm Row
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8x8 reps |
rest: 10s
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Assisted Hyperextension
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4x8 reps |
rest: 10s
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Back Hyperextension
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4x8 reps |
rest: 30s
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Dumbbell Bicep Curl
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4x8 reps |
rest: 10s
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Cable Dual Overhead Curl
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4x8 reps |
rest: 10s
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Preacher Curl Machine
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4x8 reps |
rest: 10s
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Dumbbell Incline Curl
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4x8 reps |
rest: 10s
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Dumbbell Concentration Curl
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8x8 reps |
rest: 10s
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Dumbbell One-Arm Preacher Curl
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8x8 reps |
rest: 10s
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4x8 reps |
rest: 10s
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Cable Rope Hammer Curl
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4x8 reps |
rest: 10s
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EZ Bar Seated Curl (Close Grip)
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4x8 reps |
rest: 10s
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Cable Bicep Curl (Close Grip)
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4x8 reps |
rest: 10s
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EZ Bar Preacher Curl (Close Grip)
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4x8 reps |
rest: 10s
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Indoor Cycling
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1x0 reps |
rest: 15s
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1x0 reps |
rest: 10s
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1x8 reps |
rest: 0s
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1x8 reps |
rest: 0s
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Indoor Cycling
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1x0 reps |
rest: 5s
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Barbell Deep Squat
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6x8 reps |
rest: 10s
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Machine Leg Press
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6x10 reps |
rest: 10s
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Machine Leg Extension
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6x10 reps |
rest: 10s
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Machine Leg Curl (Prone)
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6x10 reps |
rest: 10s
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Machine Seated Leg Curl
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6x10 reps |
rest: 10s
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Machine Calf Raise
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6x10 reps |
rest: 10s
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Dumbbell Walking Lunge
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4x10 reps |
rest: 10s
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Machine Seated Calf Raise
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4x10 reps |
rest: 10s
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4x10 reps |
rest: 10s
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Machine Ab Crunch
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4x10 reps |
rest: 10s
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Cable Kneeling Crunch
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4x10 reps |
rest: 10s
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5x10 reps |
rest: 0s
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Sit-Up
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4x10 reps |
rest: 10s
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4x10 reps |
rest: 10s
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Bench Leg Raise (Supine)
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4x10 reps |
rest: 10s
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Indoor Cycling
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1x0 reps |
rest: 15s
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1x0 reps |
rest: 10s
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1x8 reps |
rest: 0s
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1x8 reps |
rest: 0s
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Indoor Cycling
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1x0 reps |
rest: 5s
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Dumbbell Seated Shoulder Press
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6x8 reps |
rest: 10s
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Dumbbell Seated Bent-Over Reverse Fly
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4x8 reps |
rest: 10s
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Dumbbell Upright Row
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4x8 reps |
rest: 10s
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Dumbbell Seated Front Raise (Hammer)
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4x8 reps |
rest: 10s
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Machine Deltoid Raise
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4x8 reps |
rest: 10s
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Barbell Snatch Shrug
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2x14 reps |
rest: 10s
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2x14 reps |
rest: 10s
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Cable One-Arm Lateral Raise
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8x8 reps |
rest: 10s
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Cable Reverse Fly
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4x8 reps |
rest: 10s
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Smith Machine Shrug
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6x12 reps |
rest: 10s
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Dumbbell Shoulder Shrug
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4x10 reps |
rest: 10s
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Barbell Military Press
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4x8 reps |
rest: 10s
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Barbell Wrist Curl (Posterior)
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4x12 reps |
rest: 10s
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4x12 reps |
rest: 10s
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Dumbbell One-Arm Wrist Curl
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8x10 reps |
rest: 10s
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Dumbbell One-Arm Reverse Bench Wrist Curl
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8x10 reps |
rest: 10s
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Sit-Up
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4x10 reps |
rest: 10s
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Machine Ab Crunch
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4x10 reps |
rest: 10s
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5x10 reps |
rest: 0s
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Cable Kneeling Crunch
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4x10 reps |
rest: 10s
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Indoor Cycling
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1x0 reps |
rest: 15s
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1x0 reps |
rest: 6s
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|||
1x8 reps |
rest: 0s
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|||
1x8 reps |
rest: 0s
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|||
1x8 reps |
rest: 0s
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Indoor Cycling
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1x0 reps |
rest: 5s
|
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Barbell Deep Squat
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6x10 reps |
rest: 60s
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Barbell Sumo Deadlift
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6x10 reps |
rest: 60s
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Barbell Ab Rollout (Kneeling)
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4x8 reps |
rest: 60s
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Barbell Press Sit-Up
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4x10 reps |
rest: 60s
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Back Hyperextension
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4x8 reps |
rest: 20s
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1x0 reps |
rest: 5s
|
|||
1x8 reps |
rest: 0s
|
|||
1x8 reps |
rest: 0s
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1x8 reps |
rest: 0s
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Road Cycling
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1x0 reps |
rest: 5s
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Walking
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1x0 reps |
rest: 5s
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Rowing
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1x0 reps |
rest: 5s
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Elliptical Training
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1x0 reps |
rest: 5s
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Indoor Cycling
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1x0 reps |
rest: 5s
|
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Sit-Up
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4x10 reps |
rest: 10s
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1x8 reps |
rest: 0s
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5x10 reps |
rest: 0s
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