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Barbell Bench Press
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3x8 reps |
rest: 50s
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Barbell Incline Bench Press
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3x8 reps |
rest: 50s
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Barbell Decline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Fly
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3x8 reps |
rest: 60s
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Dip
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3x8 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x8 reps |
rest: 60s
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EZ Bar Decline Close Grip Skull Crusher
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3x8 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x8 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x8 reps |
rest: 60s
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Chin-Up
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 50s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 50s
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Cable V Bar Pulldown
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3x8 reps |
rest: 60s
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Barbell Pullover
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3x8 reps |
rest: 60s
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Dumbbell Bent-Over Row
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3x8 reps |
rest: 60s
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Machine Inverted Row
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3x8 reps |
rest: 60s
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Back Hyperextension
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3x8 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x8 reps |
rest: 50s
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Dumbbell Incline Curl
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Zottman Preacher Curl
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3x8 reps |
rest: 60s
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Barbell Reverse Curl
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3x8 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x8 reps |
rest: 60s
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Dumbbell Bent-Over Raise
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Barbell Upright Row
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3x8 reps |
rest: 60s
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Barbell Shrug
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3x8 reps |
rest: 60s
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Dumbbell Lunge
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3x20 reps |
rest: 60s
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Barbell Squat
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3x10 reps |
rest: 60s
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Machine Leg Press
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Machine Seated Leg Curl
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3x8 reps |
rest: 60s
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Machine Seated Calf Raise
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3x8 reps |
rest: 60s
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Smith Machine Single-Leg Calf Raise
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3x8 reps |
rest: 60s
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Machine Calf Press
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3x8 reps |
rest: 60s
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Sit-Up
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3x8 reps |
rest: 60s
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Leg Raise
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3x8 reps |
rest: 60s
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Leg Pull-In
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3x8 reps |
rest: 60s
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V-Up
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3x8 reps |
rest: 60s
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Crunch
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3x8 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Reverse Crunch
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3x8 reps |
rest: 60s
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Oblique Crunch
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3x8 reps |
rest: 60s
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Weighted Crunch
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3x8 reps |
rest: 60s
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Bench Weighted Decline Crunch
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3x8 reps |
rest: 60s
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Weighted Side Bend
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3x8 reps |
rest: 60s
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Dumbbell Side Bend
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3x8 reps |
rest: 60s
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Weighted Trunk Rotation
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3x8 reps |
rest: 60s
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