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3 Days of full body workouts - glutes/legs, biceps, triceps, shoulders, chest, back, abs. Smith machine focused day, cable machine focused day, and dumbbell focused day.
Smith Machine Single Leg Split Squat
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3x10 reps |
rest: 90s
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Smith Sumo Squat/Sumo pulses
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3x10 reps |
rest: 90s
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Barbell Body Row
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3x10 reps |
rest: 60s
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Smith Machine Overhead Shoulder Press
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3x10 reps |
rest: 60s
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Machine Lat Pull Down
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3x10 reps |
rest: 60s
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Hyperextensions - Back Extensions
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3x15 reps |
rest: 60s
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Parallel Bar Leg Raise
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3x15 reps |
rest: 60s
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Cable Sumo RDL into Sumo Squat
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3x10 reps |
rest: 60s
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Cable Lunge
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3x10 reps |
rest: 60s
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Cable Rope Hammer Curls
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3x10 reps |
rest: 60s
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Cable Standing Triceps Extension
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3x10 reps |
rest: 60s
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Cable Single Arm Pullldown to Facepull
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3x12 reps |
rest: 60s
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Butterfly
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3x10 reps |
rest: 60s
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Seated Leg Curl
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3x10 reps |
rest: 60s
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Machine Kickback
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3x10 reps |
rest: 60s
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Exercise Ball Knee Roll
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3x10 reps |
rest: 60s
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1 1/2 Goblet Squat
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3x10 reps |
rest: 60s
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DB Single Leg Hip Thrusts
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3x10 reps |
rest: 60s
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Dumbbell Bench Press
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3x10 reps |
rest: 60s
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Dumbbell One Arm Row
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3x10 reps |
rest: 60s
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Dumbbell Incline Two Arm Extension
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3x10 reps |
rest: 60s
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Dumbbell Cuban Press
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3x10 reps |
rest: 60s
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Thigh Abductor
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3x10 reps |
rest: 60s
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Decline Bench Leg Raise
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3x10 reps |
rest: 60s
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