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50reps per workout increasing weights each time and lowering reps until you reach 50 in total per routine.
Barbell Decline Bench Press
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3x20 reps |
rest: 60s
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Barbell Bench Press
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3x20 reps |
rest: 60s
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Barbell Incline Bench Press
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3x20 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x20 reps |
rest: 60s
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Dumbbell Seated Side Bend
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3x20 reps |
rest: 60s
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Barbell Bradford Rocky Press
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3x20 reps |
rest: 60s
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Barbell Rear Delt Row to Neck
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3x20 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Barbell Bicep Drag Curl
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3x20 reps |
rest: 60s
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EZ Bar Seated Curl (Close Grip)
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3x20 reps |
rest: 60s
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Glute Kickback
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3x20 reps |
rest: 60s
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Barbell Rocking Standing Calf Raise
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3x20 reps |
rest: 60s
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Cable Pull Through
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3x20 reps |
rest: 60s
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EZ Bar French Press
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3x20 reps |
rest: 60s
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Dumbbell Decline Tricep Extension
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3x20 reps |
rest: 60s
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Barbell Romanian Deadlift
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3x20 reps |
rest: 60s
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Dumbbell Bent-Over Row
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3x20 reps |
rest: 60s
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EZ Bar Curl (Reverse Grip)
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3x20 reps |
rest: 60s
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Dumbbell Seated Wrist Curl
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3x20 reps |
rest: 60s
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Barbell Front Squat
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3x20 reps |
rest: 60s
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Barbell 1/4 Squat
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3x20 reps |
rest: 60s
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Dumbbell Decline Bench Press
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3x20 reps |
rest: 60s
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Dumbbell Bench Press
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3x20 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x20 reps |
rest: 60s
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Dumbbell Decline Fly
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3x20 reps |
rest: 60s
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Dumbbell Rotational Decline Sit-Up
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3x20 reps |
rest: 60s
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Dumbbell Side Bend
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3x20 reps |
rest: 60s
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