Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Workout based on weight training using mostly barbells and dumbbells. This workout focuses on the lower body such as glutes and upper body. It's great for a person who wants to get strong not using very heavy weights.
Barbell Glute Bridge
|
3x10 reps |
rest: 60s
|
||
Wide Grip Lat Pulldown
|
3x8 reps |
rest: 60s
|
||
Barbell Lunge
|
3x8 reps |
rest: 60s
|
||
Barbell Standing Military Press
|
3x8 reps |
rest: 60s
|
||
Barbell Sumo Deadlift
|
3x12 reps |
rest: 60s
|
||
Push Up
|
3x10 reps |
rest: 60s
|
||
Barbell Hip Thrust
|
2x10 reps |
rest: 60s
|
Barbell Squat To A Bench
|
3x10 reps |
rest: 60s
|
||
Cable Rope Pull Up
|
3x10 reps |
rest: 60s
|
||
Barbell Deadlift
|
3x10 reps |
rest: 60s
|
||
Dumbbell Bench Press
|
3x8 reps |
rest: 60s
|
||
Barbell Hip Thrust
|
3x12 reps |
rest: 60s
|
||
Dumbbell standing front press
|
3x12 reps |
rest: 60s
|
||
Single Leg Glute Bridge
|
1x40 reps |
rest: 60s
|
Barbell Sumo Deadlift
|
3x8 reps |
rest: 60s
|
||
Barbell Reverse Grip Bent Over Row
|
3x8 reps |
rest: 60s
|
||
Barbell Glute Bridge
|
3x8 reps |
rest: 60s
|
||
Dumbbell standing front press
|
3x8 reps |
rest: 60s
|
||
Barbell One Leg Squat
|
3x10 reps |
rest: 60s
|
||
Push up negative
|
3x12 reps |
rest: 60s
|
||
Barbell Hip Thrust
|
2x8 reps |
rest: 60s
|
Barbell Hip Thrust
|
3x8 reps |
rest: 60s
|
||
Pull Ups
|
3x8 reps |
rest: 60s
|
||
Dumbbell Squat To A Bench
|
3x12 reps |
rest: 60s
|
||
Push Up
|
3x12 reps |
rest: 60s
|
||
Barbell Deadlift
|
3x12 reps |
rest: 60s
|
||
Dumbbell Arnold Press
|
3x10 reps |
rest: 60s
|
||
Barbell Glute Bridge
|
1x40 reps |
rest: 60s
|