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Muscle growth and fat loss. Works each muscle group twice a week.
Barbell Bench Press
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3x10 reps |
rest: 60s
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Dumbbell Incline Fly
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3x10 reps |
rest: 60s
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Chin-Up
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x10 reps |
rest: 60s
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Barbell Curl
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3x10 reps |
rest: 60s
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Dumbbell Concentration Curl
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3x10 reps |
rest: 60s
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Crunch
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3x20 reps |
rest: 60s
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Leg Raise
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3x15 reps |
rest: 60s
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Barbell Deep Squat
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3x12 reps |
rest: 60s
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Machine Leg Extension
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3x12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x15 reps |
rest: 60s
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Machine Calf Raise
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3x15 reps |
rest: 60s
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Machine Seated Calf Raise
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3x15 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x12 reps |
rest: 60s
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Cable Tricep Pushdown (V-Bar)
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3x10 reps |
rest: 60s
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Bench Dip
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3x10 reps |
rest: 60s
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Barbell Bench Press
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3x10 reps |
rest: 60s
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Dumbbell Incline Fly
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3x10 reps |
rest: 60s
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Chin-Up
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x10 reps |
rest: 60s
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Barbell Curl
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3x10 reps |
rest: 60s
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Dumbbell Concentration Curl
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3x10 reps |
rest: 60s
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Crunch
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3x20 reps |
rest: 60s
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Leg Raise
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3x15 reps |
rest: 60s
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Barbell Deep Squat
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3x12 reps |
rest: 60s
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Machine Leg Extension
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3x12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x15 reps |
rest: 60s
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Machine Calf Raise
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3x15 reps |
rest: 60s
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Machine Seated Calf Raise
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3x15 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x12 reps |
rest: 60s
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Cable Tricep Pushdown (V-Bar)
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3x10 reps |
rest: 60s
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Bench Dip
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3x10 reps |
rest: 60s
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