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To create your own custom workout, set this workout as your current routine and add your own exercises! Where is my workout? If you "Set Plan" the workout will take your default workout on the workout tab of the app. By adding to favorite, the workout will appear under "My Plans". Renaming Workout Days Swipe left to rename, change the status or duplicate workout days. Changing Default Reps and Starting Weight Swipe left on the exercise cell and tap the edit icon.
Barbell Bench Press
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4x12 reps |
rest: 60s
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Cable Lower Chest Raise
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4x12 reps |
rest: 60s
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Dumbbell Incline Fly
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4x12 reps |
rest: 60s
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Barbell Decline Bench Press
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4x10 reps |
rest: 60s
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Wrist Circles
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4x24 reps |
rest: 60s
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Cable Crunch
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4x30 reps |
rest: 60s
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Dumbbell Decline Fly
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4x10 reps |
rest: 60s
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Barbell Incline Bench Press
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4x12 reps |
rest: 60s
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Dip
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4x12 reps |
rest: 60s
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Dumbbell Fly
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4x12 reps |
rest: 60s
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Wrist Circles
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4x24 reps |
rest: 60s
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Cable Crunch
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4x30 reps |
rest: 60s
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Barbell Preacher Curl
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4x12 reps |
rest: 60s
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Cable Triceps Pushdown
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4x12 reps |
rest: 60s
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Dumbbell Alternate Hammer Curl
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4x12 reps |
rest: 60s
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Cable Rope Triceps Pushdown
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4x12 reps |
rest: 60s
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Barbell Romanian Deadlift
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4x12 reps |
rest: 60s
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Parallel Bar Leg Raise
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4x15 reps |
rest: 60s
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Cable Close Grip Curl
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4x12 reps |
rest: 60s
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Cable Rope Overhead Triceps Extension
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4x12 reps |
rest: 60s
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Dumbbell One Arm Preacher Curl
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4x12 reps |
rest: 0s
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Dumbbell One Arm Preacher Curl
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4x12 reps |
rest: 60s
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EZ Bar Standing French Press
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4x12 reps |
rest: 60s
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Barbell Romanian Deadlift
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4x12 reps |
rest: 60s
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Parallel Bar Leg Raise
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4x15 reps |
rest: 60s
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Dumbbell Squat
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4x12 reps |
rest: 60s
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Barbell Deadlift
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4x12 reps |
rest: 60s
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Smith Machine Single Leg Split Squat
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4x12 reps |
rest: 0s
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Smith Machine Single Leg Split Squat
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4x12 reps |
rest: 60s
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Kettlebell One Legged Deadlift
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4x12 reps |
rest: 0s
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Kettlebell One Legged Deadlift
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4x12 reps |
rest: 60s
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Barbell Hip Thrust
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4x12 reps |
rest: 60s
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Dumbbell Standing Calf Raise
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4x12 reps |
rest: 60s
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Plank
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4x12 reps |
rest: 60s
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Side Bridge
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4x12 reps |
rest: 60s
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Leg Extension with One Leg
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4x12 reps |
rest: 0s
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Leg Extension with One Leg
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4x12 reps |
rest: 60s
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Seated Leg Curl with One Leg
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4x12 reps |
rest: 0s
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Seated Leg Curl with One Leg
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4x12 reps |
rest: 60s
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Thigh Abductor
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4x15 reps |
rest: 0s
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Thigh Adductor
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4x15 reps |
rest: 60s
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Leg Press
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4x12 reps |
rest: 0s
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Calf Press On Leg Press
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4x15 reps |
rest: 60s
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Dumbbell Front Raise
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4x12 reps |
rest: 0s
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Dumbbell Front Raise
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4x12 reps |
rest: 60s
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Dumbbell Reverse Flyes
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4x12 reps |
rest: 60s
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Cable Up Right Row
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4x12 reps |
rest: 60s
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Barbell Shoulder Press
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4x12 reps |
rest: 60s
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Cable External Rotation
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4x15 reps |
rest: 0s
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Cable External Rotation
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4x15 reps |
rest: 60s
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Hyperextensions - Back Extensions
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4x12 reps |
rest: 60s
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Hanging Leg Raise
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4x15 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x12 reps |
rest: 60s
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Cable Rope Rear Delt Row
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4x12 reps |
rest: 60s
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Dumbbell Arnold Press
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4x12 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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4x12 reps |
rest: 60s
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Cable Internal Rotation
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4x15 reps |
rest: 0s
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Cable Internal Rotation
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4x15 reps |
rest: 60s
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Hyperextensions - Back Extensions
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4x12 reps |
rest: 60s
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Hanging Leg Raise
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4x15 reps |
rest: 60s
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Pull Ups
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4x12 reps |
rest: 60s
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Cable Straight Arm Push Down
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4x12 reps |
rest: 60s
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Cable One Arm Seated Row
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4x12 reps |
rest: 0s
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Cable One Arm Seated Row
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4x12 reps |
rest: 60s
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Cable V Bar Pull Down
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4x12 reps |
rest: 60s
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Barbell Seated Palms Up Wrist Curl
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4x12 reps |
rest: 0s
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Barbell Seated Palms Down Wrist Curl
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4x12 reps |
rest: 60s
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Cable Crunch
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4x30 reps |
rest: 60s
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Hammer Grip Pull Up
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4x12 reps |
rest: 60s
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Wide Grip Pulldown Behind The Neck
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4x12 reps |
rest: 60s
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Dumbbell One Arm Row
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4x12 reps |
rest: 0s
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Dumbbell One Arm Row
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4x12 reps |
rest: 60s
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Dumbbell Straight Arm Pullover
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4x12 reps |
rest: 60s
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Barbell Seated Palms Up Wrist Curl
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4x12 reps |
rest: 0s
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Barbell Seated Palms Down Wrist Curl
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4x12 reps |
rest: 60s
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Cable Crunch
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4x30 reps |
rest: 60s
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