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3 days/week alternating Day 1 & Day 2 each time (so 1 week you will do Day 1 twice, the next Day 2 twice, etc.). These are meant to be supersets... i.e. do two different exercises back-to-back with no rest. For example, on Day 1, after the warmup cardio, do enough parallel bar leg raises for fatigue, then move on immediately to the next exercise, Dumbbell bench press. Lift enough weight for fatigue at 12-15 reps, then do one more set of the Parallel bar leg raise, another set of Dumbbell bench press, then move on to a superset with "Ab crunch machine" and "Dumbbell fly".
Indoor Cycling
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0x0 reps |
rest: 5s
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Rowing
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0x0 reps |
rest: 5s
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Parallel Bar Leg Raise
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2x15 reps |
rest: 0s
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Dumbbell Bench Press
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2x15 reps |
rest: 0s
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Ab Crunch Machine
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2x15 reps |
rest: 0s
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Dumbbell Fly
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2x15 reps |
rest: 0s
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Dumbbell Side Bend
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2x15 reps |
rest: 0s
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Dumbbell Incline Bench Press
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2x15 reps |
rest: 0s
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Cable Rope Crunch
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2x15 reps |
rest: 0s
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Dumbbell Incline Fly
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2x15 reps |
rest: 0s
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Exercise Ball Oblique Curl
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2x15 reps |
rest: 0s
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Butterfly
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2x15 reps |
rest: 0s
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Flat Bench Leg Pull In
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2x15 reps |
rest: 0s
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Wide Grip Lat Pulldown
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2x15 reps |
rest: 0s
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Air Bike
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2x15 reps |
rest: 0s
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Hyperextensions - Back Extensions
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2x15 reps |
rest: 0s
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Wide Grip Pulldown Behind The Neck
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2x15 reps |
rest: 0s
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Ab Crunch Machine
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2x15 reps |
rest: 0s
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Cable Seated Row
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2x15 reps |
rest: 0s
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Weight Plate Twist
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2x15 reps |
rest: 0s
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Seated Machine Row
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2x15 reps |
rest: 0s
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Torso Rotation
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2x15 reps |
rest: 0s
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Rowing
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0x0 reps |
rest: 5s
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Indoor Cycling
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0x0 reps |
rest: 5s
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Indoor Cycling
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0x0 reps |
rest: 5s
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Lying Leg Curls
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2x15 reps |
rest: 0s
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Cable Standing One Arm Bicep Curl
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2x15 reps |
rest: 0s
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Thigh Adductor
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2x15 reps |
rest: 0s
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Preacher Curl Machine
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2x15 reps |
rest: 0s
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Seated Leg Curl
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2x15 reps |
rest: 0s
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Barbell Curl
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2x15 reps |
rest: 0s
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Thigh Abductor
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2x15 reps |
rest: 0s
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Dumbbell Lateral Raise
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2x15 reps |
rest: 0s
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Leg Extensions
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2x15 reps |
rest: 0s
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Barbell Shrug
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2x15 reps |
rest: 0s
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Lying Machine Squat
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2x15 reps |
rest: 0s
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Dumbbell Standing Press
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2x15 reps |
rest: 0s
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Standing Calf Raises
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2x15 reps |
rest: 0s
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Cable Rope Triceps Pushdown
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2x15 reps |
rest: 0s
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Cable External Rotation
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2x15 reps |
rest: 0s
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Ab Crunch Machine
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2x15 reps |
rest: 0s
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Dumbbell Standing Triceps Extension
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2x15 reps |
rest: 0s
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Bridge
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2x8 reps |
rest: 60s
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Dip Machine
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2x15 reps |
rest: 0s
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Flat Bench Lying Leg Raise
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2x15 reps |
rest: 0s
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Glute Kickback
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2x15 reps |
rest: 0s
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Rowing
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0x0 reps |
rest: 5s
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