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Barbell Bench Press
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4x12,10,10,8 reps |
rest: 60s
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Barbell Incline Bench Press
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3x12,10,8 reps |
rest: 60s
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Dip
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4x12,10,10,8 reps |
rest: 60s
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Dumbbell Bench Press
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3x12,10,8 reps |
rest: 60s
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Dumbbell Incline Fly
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3x12,10,8 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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4x12,10,10,8 reps |
rest: 60s
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Dumbbell Alternating Preacher Curl
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4x12,10,10,8 reps |
rest: 60s
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EZ Bar Curl
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3x12,10,8 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x12,10,8 reps |
rest: 60s
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Barbell Deadlift
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4x12,10,10,8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x12,10,8 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x12,10,8 reps |
rest: 60s
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Cable Seated Row
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4x12,10,10,8 reps |
rest: 60s
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Pull-Up
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3x10,8,8 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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4x12,10,10,8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x12,10,10,8 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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3x12,10,8 reps |
rest: 60s
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Cable Shoulder Extension
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3x12,10,8 reps |
rest: 60s
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Barbell Shoulder Press
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3x12,10,8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x12,10,8 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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3x12,10,8 reps |
rest: 60s
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Barbell Upright Row
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3x12,10,8 reps |
rest: 60s
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Smith Machine Shrug
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4x12,10,10,8 reps |
rest: 60s
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Smith Machine Squat
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4x12,10,10,8 reps |
rest: 60s
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Machine Squat
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4x12,10,10,8 reps |
rest: 60s
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Machine Leg Extension
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3x12,10,8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x12,10,8 reps |
rest: 60s
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Calf Press On Leg Press
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4x12,10,10,8 reps |
rest: 60s
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Machine Calf Raise
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4x12,10,10,8 reps |
rest: 60s
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Barbell Bench Press
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4x12,10,10,8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x12,10,8 reps |
rest: 60s
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Dip
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4x12,10,10,8 reps |
rest: 60s
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Machine Fly
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4x12,10,10,8 reps |
rest: 60s
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Cable Cross-Over
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3x12,10,8 reps |
rest: 60s
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Dumbbell Alternating Incline Curl
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4x12,10,10,8 reps |
rest: 60s
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EZ Bar Preacher Curl (Close Grip)
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3x12,10,8 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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4x12,10,10,8 reps |
rest: 60s
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Cable Dual Overhead Curl
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3x12,10,8 reps |
rest: 60s
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Barbell Deadlift
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4x12,10,10,8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x12,10,10,8 reps |
rest: 60s
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Machine Reverse Lat Pulldown (Close Grip)
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3x12,10,8 reps |
rest: 60s
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Cable Rope Lat Pulldown
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3x12,10,8 reps |
rest: 60s
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Cable Shoulder Extension
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3x12,10,8 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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3x12,10,8 reps |
rest: 60s
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Dumbbell Seated One-Arm Tricep Extension
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4x12,10,10,8 reps |
rest: 60s
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Cable Tricep Pushdown (V-Bar)
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4x12,10,10,8 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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3x12,10,8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x12,10,8 reps |
rest: 60s
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Cable Lateral Raise
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3x12,10,8 reps |
rest: 60s
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Machine Shoulder Press
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4x12,10,10,8 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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3x12,10,8 reps |
rest: 60s
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Cable Rope Deltoid Row
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4x12,10,10,8 reps |
rest: 60s
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Smith Machine Squat
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4x12,10,10,8 reps |
rest: 60s
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Dumbbell Lunge
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4x12,10,10,8 reps |
rest: 60s
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Machine Leg Extension
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3x12,10,8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x12,10,8 reps |
rest: 60s
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Machine Calf Raise
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4x12,10,10,8 reps |
rest: 30s
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Single-Leg Calf Raise
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4x12,10,10,8 reps |
rest: 30s
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