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Week 1
6 exercises per muscle group, 8 reps 3 sets, 1 min active rest between reps and sets.
active rest between sets - elliptical - goal is to complete 5km/3.2mi during your training session (currently lvl 9 with spm (strides per min) approx 83 to 104) once comfortable with 91 spm constantly or can finish the 5km/3.2mi during your training session then up the level
Week 2
6 different exercises per muscle group, 8 reps 3 sets, 1 min active rest between reps and sets
active rest between sets
Week 3
Repeat Week 1
Week 4
Repeat Week 2
Start back at week 1
Bowflex - Incline Press
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3x8 reps |
rest: 60s
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Bowflex - Decline 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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Deep Push Up
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3x8 reps |
rest: 60s
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Cable Incline Fly
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3x8 reps |
rest: 60s
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Cable Cross Over
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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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Dumbbell Decline Press
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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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Dumbbell Decline Fly
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3x8 reps |
rest: 60s
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Dumbbell Fly
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3x8 reps |
rest: 60s
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Barbell Pullover and Press
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3x8 reps |
rest: 60s
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Bowflex - Incline Press
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3x8 reps |
rest: 60s
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Bowflex - Decline 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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Deep Push Up
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3x8 reps |
rest: 60s
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Cable Incline Fly
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3x8 reps |
rest: 60s
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Cable Cross Over
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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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Dumbbell Decline Press
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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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Dumbbell Decline Fly
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3x8 reps |
rest: 60s
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Dumbbell Fly
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3x8 reps |
rest: 60s
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Barbell Pullover and Press
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3x8 reps |
rest: 60s
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Bench Dip
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3x8 reps |
rest: 60s
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Cable Triceps Pushdown
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3x8 reps |
rest: 60s
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Dumbbell Tricep Kickback
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3x8 reps |
rest: 60s
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Dumbbell Lying Across Face Triceps Extension
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3x8 reps |
rest: 60s
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Dumbbell Tate Press
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3x8 reps |
rest: 60s
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Weighted Bench Dip
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3x8 reps |
rest: 60s
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Bench Dip
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3x8 reps |
rest: 60s
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EZ Bar Incline Triceps Extension
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3x8 reps |
rest: 60s
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Barbell Lying Triceps Extension
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3x8 reps |
rest: 60s
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EZ Bar Decline Triceps Extension
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3x8 reps |
rest: 60s
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Cable Reverse One Arm Tricep Extension
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3x8 reps |
rest: 60s
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Barbell Seated Overhead Triceps Extension
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3x8 reps |
rest: 60s
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Bench Dip
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3x8 reps |
rest: 60s
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Cable Triceps Pushdown
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3x8 reps |
rest: 60s
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Dumbbell Tricep Kickback
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3x8 reps |
rest: 60s
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Dumbbell Lying Across Face Triceps Extension
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3x8 reps |
rest: 60s
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Dumbbell Tate Press
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3x8 reps |
rest: 60s
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Weighted Bench Dip
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3x8 reps |
rest: 60s
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Bench Dip
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3x8 reps |
rest: 60s
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EZ Bar Incline Triceps Extension
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3x8 reps |
rest: 60s
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Barbell Lying Triceps Extension
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3x8 reps |
rest: 60s
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EZ Bar Decline Triceps Extension
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3x8 reps |
rest: 60s
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Cable Reverse One Arm Tricep Extension
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3x8 reps |
rest: 60s
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Barbell Seated Overhead Triceps Extension
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3x8 reps |
rest: 60s
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Wide Grip Lat Pulldown
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Barbell Bent Arm Pullover
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3x8 reps |
rest: 60s
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Cable Full Range of Motion Straight Crossover
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Full Range Of Motion Lat Pulldown
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3x8 reps |
rest: 60s
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Cable V Bar Pull Down
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3x8 reps |
rest: 60s
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Cable Underhand Pull Down
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3x8 reps |
rest: 60s
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Barbell Reverse Grip Bent Over Row
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3x8 reps |
rest: 60s
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Close Grip Front Lat Pulldown
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3x8 reps |
rest: 60s
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Cable Straight Arm Push Down
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3x8 reps |
rest: 60s
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Barbell Lying Cambered Row
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3x8 reps |
rest: 60s
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Wide Grip Lat Pulldown
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Barbell Bent Arm Pullover
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3x8 reps |
rest: 60s
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Cable Full Range of Motion Straight Crossover
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Full Range Of Motion Lat Pulldown
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3x8 reps |
rest: 60s
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Cable V Bar Pull Down
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3x8 reps |
rest: 60s
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Cable Underhand Pull Down
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3x8 reps |
rest: 60s
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Barbell Reverse Grip Bent Over Row
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3x8 reps |
rest: 60s
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Close Grip Front Lat Pulldown
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3x8 reps |
rest: 60s
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Cable Straight Arm Push Down
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3x8 reps |
rest: 60s
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Barbell Lying Cambered Row
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3x8 reps |
rest: 60s
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Dumbbell Cross Body Hammer Curl
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3x8 reps |
rest: 60s
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Dumbbell Lying Supine Biceps Curl
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3x8 reps |
rest: 60s
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Dumbbell Alternate Seated Curl
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3x8 reps |
rest: 60s
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Dumbbell One Arm Zottman Preacher Curl
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3x8 reps |
rest: 60s
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Barbell Standing Wide Grip Biceps Curl
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3x8 reps |
rest: 60s
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Dumbbell Palms Down Wrist Curl Over A Bench
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3x8 reps |
rest: 60s
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Dumbbell Palms Up Wrist Curl Over A Bench
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3x8 reps |
rest: 60s
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Tricep Bar Hammer Curl
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3x8 reps |
rest: 60s
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Barbell Preacher Curl
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3x8 reps |
rest: 60s
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Barbell Spider Curl
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3x8 reps |
rest: 60s
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Barbell Concentration Curl
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3x8 reps |
rest: 60s
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Cable Lying Bicep Curl
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3x8 reps |
rest: 60s
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Wrist Roller
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3x8 reps |
rest: 60s
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Dumbbell Cross Body Hammer Curl
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3x8 reps |
rest: 60s
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Dumbbell Lying Supine Biceps Curl
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3x8 reps |
rest: 60s
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Dumbbell Alternate Seated Curl
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3x8 reps |
rest: 60s
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Dumbbell One Arm Zottman Preacher Curl
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3x8 reps |
rest: 60s
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Barbell Standing Wide Grip Biceps Curl
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3x8 reps |
rest: 60s
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Dumbbell Palms Down Wrist Curl Over A Bench
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3x8 reps |
rest: 60s
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Dumbbell Palms Up Wrist Curl Over A Bench
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3x8 reps |
rest: 60s
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Tricep Bar Hammer Curl
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3x8 reps |
rest: 60s
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Barbell Preacher Curl
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3x8 reps |
rest: 60s
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Barbell Spider Curl
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3x8 reps |
rest: 60s
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Barbell Concentration Curl
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3x8 reps |
rest: 60s
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Cable Lying Bicep Curl
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3x8 reps |
rest: 60s
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Wrist Roller
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Seated Side Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell Seated Front Raise
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3x8 reps |
rest: 60s
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Dumbbell Reverse Flyes
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3x8 reps |
rest: 60s
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Dumbbell Upright Row
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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 Shoulder Press
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3x8 reps |
rest: 60s
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Barbell Up Right Row
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3x8 reps |
rest: 60s
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Barbell Incline Shoulder Raise
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3x8 reps |
rest: 60s
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Dumbbell Lying Rear Lateral Raise
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3x8 reps |
rest: 60s
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Barbell Shrugs Behind The Back
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3x8 reps |
rest: 60s
|
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Barbell Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Seated Side Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell Seated Front Raise
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3x8 reps |
rest: 60s
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Dumbbell Reverse Flyes
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3x8 reps |
rest: 60s
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Dumbbell Upright Row
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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 Shoulder Press
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3x8 reps |
rest: 60s
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Barbell Up Right Row
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3x8 reps |
rest: 60s
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Barbell Incline Shoulder Raise
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3x8 reps |
rest: 60s
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Dumbbell Lying Rear Lateral Raise
|
3x8 reps |
rest: 60s
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Barbell Shrugs Behind The Back
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3x8 reps |
rest: 60s
|
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Barbell Shoulder Press
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3x8 reps |
rest: 60s
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Bowflex - Wide Squat
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3x8 reps |
rest: 60s
|
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Bowflex - Lunge
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3x8 reps |
rest: 60s
|
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Bowflex - Standing Calf Raise
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3x8 reps |
rest: 60s
|
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Bowflex - Leg Curl
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3x8 reps |
rest: 60s
|
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Bowflex - Leg Extension
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3x8 reps |
rest: 60s
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Dumbbell Squat
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3x8 reps |
rest: 60s
|
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Dumbbell Lunges
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3x8 reps |
rest: 60s
|
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Dumbbell Seated Calf Raise
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3x8 reps |
rest: 60s
|
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Bowflex - Standing Knee Raise
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3x8 reps |
rest: 60s
|
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Bowflex - Standing Glute Kickback
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3x8 reps |
rest: 60s
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Bowflex - Wide Squat
|
3x8 reps |
rest: 60s
|
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Bowflex - Lunge
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3x8 reps |
rest: 60s
|
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Bowflex - Standing Calf Raise
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3x8 reps |
rest: 60s
|
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Bowflex - Leg Curl
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3x8 reps |
rest: 60s
|
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Bowflex - Leg Extension
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3x8 reps |
rest: 60s
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Dumbbell Squat
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3x8 reps |
rest: 60s
|
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Dumbbell Lunges
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3x8 reps |
rest: 60s
|
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Dumbbell Seated Calf Raise
|
3x8 reps |
rest: 60s
|
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Bowflex - Standing Knee Raise
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3x8 reps |
rest: 60s
|
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Bowflex - Standing Glute Kickback
|
3x8 reps |
rest: 60s
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Elliptical Training
|
0x0 reps |
rest: 20s
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