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Elliptical Training
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1x0 reps |
rest: 30s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x15 reps |
rest: 15s
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Cable Reverse Curl
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3x15 reps |
rest: 15s
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Dumbbell Tricep Extension
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3x15 reps |
rest: 15s
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Single-Leg Bench Dip
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3x15 reps |
rest: 15s
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Dumbbell Alternating Hammer Curl
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3x30 reps |
rest: 15s
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Dumbbell High Curl
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3x15 reps |
rest: 15s
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Dumbbell Rotational Curl
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3x15 reps |
rest: 15s
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Weight Plate Hand Squeeze
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3x15 reps |
rest: 20s
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Treadmill Running
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1x0 reps |
rest: 30s
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Wrist Circles
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2x15 reps |
rest: 0s
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Tricep Stretch
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4x15 reps |
rest: 0s
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Bicep Stretch
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2x15 reps |
rest: 0s
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Tricep Side Stretch
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4x15 reps |
rest: 0s
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Upward Stretch
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4x15 reps |
rest: 0s
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Elliptical Training
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1x0 reps |
rest: 30s
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Bodyweight Lunge
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3x15 reps |
rest: 15s
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Bodyweight Side Lunge
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3x15 reps |
rest: 15s
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Bodyweight Squat
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3x15 reps |
rest: 15s
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Bridge
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3x15 reps |
rest: 15s
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Machine Seated Leg Curl
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3x15 reps |
rest: 15s
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Hack Calf Raise
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3x15 reps |
rest: 15s
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Machine Hip Abduction
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3x15 reps |
rest: 15s
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Machine Leg Extension
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3x15 reps |
rest: 15s
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Machine Leg Press
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3x15 reps |
rest: 15s
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Machine Hip Adduction
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3x15 reps |
rest: 15s
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Treadmill Running
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1x0 reps |
rest: 30s
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Knee to Chest (Supine)
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4x15 reps |
rest: 0s
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Toe Touch Stretch
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3x15 reps |
rest: 0s
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Quadricep Stretch
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4x15 reps |
rest: 0s
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Posterior Lower Leg Stretch
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4x15 reps |
rest: 0s
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Calf Stretch
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4x15 reps |
rest: 0s
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Elliptical Training
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1x0 reps |
rest: 30s
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Cable Seated Row
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3x15 reps |
rest: 15s
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Cable Shoulder Extension
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3x15 reps |
rest: 15s
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Cable One-Arm Rotational Row
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3x15 reps |
rest: 15s
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Cable Rear Pulldown (Wide Grip)
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3x15 reps |
rest: 15s
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Cable Lat Pulldown (Wide Grip)
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3x15 reps |
rest: 15s
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Leverage Incline Chest Press
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3x15 reps |
rest: 15s
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Plank
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3x15 reps |
rest: 15s
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Dumbbell Side Bend
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3x15 reps |
rest: 15s
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Machine Ab Crunch
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3x15 reps |
rest: 15s
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Treadmill Running
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1x0 reps |
rest: 30s
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Sphinx
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3x15 reps |
rest: 0s
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Upper Back Stretch
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3x15 reps |
rest: 0s
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Back Stretch
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3x15 reps |
rest: 0s
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Pelvic Tilt to Glute Bridge
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3x15 reps |
rest: 0s
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Back Bend
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3x15 reps |
rest: 0s
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Elliptical Training
|
1x0 reps |
rest: 30s
|
||
Cable One-Arm Tricep Pushdown (Reverse Grip)
|
3x15 reps |
rest: 15s
|
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Cable Reverse Curl
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3x15 reps |
rest: 15s
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Dumbbell Tricep Extension
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3x15 reps |
rest: 15s
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Single-Leg Bench Dip
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3x15 reps |
rest: 15s
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Dumbbell Alternating Hammer Curl
|
3x30 reps |
rest: 15s
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Dumbbell High Curl
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3x15 reps |
rest: 15s
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Dumbbell Rotational Curl
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3x15 reps |
rest: 15s
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Weight Plate Hand Squeeze
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3x15 reps |
rest: 20s
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Treadmill Running
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1x0 reps |
rest: 30s
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Wrist Circles
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2x15 reps |
rest: 0s
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Tricep Stretch
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4x15 reps |
rest: 0s
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Bicep Stretch
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2x15 reps |
rest: 0s
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Tricep Side Stretch
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4x15 reps |
rest: 0s
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Upward Stretch
|
4x15 reps |
rest: 0s
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Elliptical Training
|
1x0 reps |
rest: 30s
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Bodyweight Lunge
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3x15 reps |
rest: 15s
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Bodyweight Side Lunge
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3x15 reps |
rest: 15s
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Bodyweight Squat
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3x15 reps |
rest: 15s
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Bridge
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3x15 reps |
rest: 15s
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Machine Seated Leg Curl
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3x15 reps |
rest: 15s
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Hack Calf Raise
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3x15 reps |
rest: 15s
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Machine Hip Abduction
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3x15 reps |
rest: 15s
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Machine Leg Extension
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3x15 reps |
rest: 15s
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Machine Leg Press
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3x15 reps |
rest: 15s
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Machine Hip Adduction
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3x15 reps |
rest: 15s
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Treadmill Running
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1x0 reps |
rest: 30s
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Knee to Chest (Supine)
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4x15 reps |
rest: 0s
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Toe Touch Stretch
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3x15 reps |
rest: 0s
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Quadricep Stretch
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4x15 reps |
rest: 0s
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Posterior Lower Leg Stretch
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4x15 reps |
rest: 0s
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Calf Stretch
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4x15 reps |
rest: 0s
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