Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Day A: Hamstrings, Back, Side Deltoids, Biceps, Abs
Day B: Chest, Quads, Front Deltoids, Triceps, Calves
Workout Week Pattern: ABXABXX
Pre-Exhaustion: Isolation first, Compound second
Dumbbell Stiff-Leg Deadlift
|
3x12 reps |
rest: 50s
|
||
Pull-Up
|
3x12 reps |
rest: 50s
|
||
Dumbbell Rear Delt Row
|
3x12 reps |
rest: 50s
|
||
Dumbbell Lateral Raise
|
3x12 reps |
rest: 50s
|
||
Dumbbell Upright Row
|
3x12 reps |
rest: 50s
|
||
Dumbbell Preacher Curl
|
3x12 reps |
rest: 50s
|
||
Chin-Up
|
3x12 reps |
rest: 50s
|
||
Crunch
|
3x12 reps |
rest: 50s
|
||
Hanging Leg Raise
|
3x12 reps |
rest: 50s
|
||
Dumbbell Stiff-Leg Deadlift
|
3x12 reps |
rest: 50s
|
Dumbbell Squat
|
3x12 reps |
rest: 50s
|
||
Dumbbell Calf Raise
|
3x12 reps |
rest: 50s
|
||
Dumbbell One-Arm Tricep Kickback
|
3x12 reps |
rest: 50s
|
||
Dip
|
3x12 reps |
rest: 50s
|
||
Dumbbell One-Arm Front Raise
|
3x12 reps |
rest: 50s
|
||
Dumbbell Seated Shoulder Press
|
3x12 reps |
rest: 50s
|
||
Dumbbell Fly
|
3x12 reps |
rest: 50s
|
||
Dumbbell Bench Press
|
3x12 reps |
rest: 50s
|
||
Dumbbell Squat
|
3x12 reps |
rest: 50s
|
||
Dumbbell Calf Raise
|
3x12 reps |
rest: 50s
|
Dumbbell Stiff-Leg Deadlift
|
3x12 reps |
rest: 50s
|
||
Dumbbell Rear Delt Row
|
3x12 reps |
rest: 50s
|
||
Dumbbell Bent-Over Row
|
3x12 reps |
rest: 50s
|
||
Dumbbell Lateral Raise
|
3x12 reps |
rest: 50s
|
||
Dumbbell Upright Row
|
3x12 reps |
rest: 50s
|
||
Dumbbell Hammer Curl
|
3x12 reps |
rest: 50s
|
||
Chin-Up
|
3x12 reps |
rest: 50s
|
||
Crunch
|
3x12 reps |
rest: 50s
|
||
Hanging Leg Raise
|
3x12 reps |
rest: 50s
|
||
Dumbbell Stiff-Leg Deadlift
|
3x12 reps |
rest: 50s
|
Dumbbell Lunge
|
3x12 reps |
rest: 50s
|
||
Dumbbell Calf Raise
|
3x12 reps |
rest: 50s
|
||
Dumbbell One-Arm Tricep Kickback
|
3x12 reps |
rest: 50s
|
||
Dumbbell Press (Close Grip)
|
3x12 reps |
rest: 50s
|
||
Dumbbell One-Arm Front Raise
|
3x12 reps |
rest: 50s
|
||
Dumbbell Seated Shoulder Press
|
3x12 reps |
rest: 50s
|
||
Dumbbell Fly
|
3x12 reps |
rest: 50s
|
||
Dumbbell Incline Bench Press
|
3x12 reps |
rest: 50s
|
||
Dumbbell Lunge
|
3x12 reps |
rest: 50s
|
||
Dumbbell Calf Raise
|
3x12 reps |
rest: 50s
|