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Barbell Bent-Over Row
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3x5 reps |
rest: 60s
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Cable Elevated Row
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2x6 reps |
rest: 60s
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Weighted Pull-Up
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2x6 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x6 reps |
rest: 60s
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Dumbbell Bench Press
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3x6 reps |
rest: 60s
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Weighted Tricep Dip
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3x6 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x6 reps |
rest: 60s
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EZ Bar Curl
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3x6 reps |
rest: 60s
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Barbell Skull Crusher (Reverse Grip)
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3x6 reps |
rest: 60s
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Barbell 1/2 Squat
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3x05 reps |
rest: 60s
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Machine Leg Press
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3x12 reps |
rest: 60s
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Barbell Front Squat
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2x6 reps |
rest: 60s
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Machine Leg Extension
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2x6 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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3x5 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x6 reps |
rest: 60s
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Machine Calf Raise
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3x6 reps |
rest: 60s
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Machine Seated Calf Raise
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2x6 reps |
rest: 60s
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Barbell Bent-Over Row
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7x3 reps |
rest: 60s
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Weighted Pull-Up
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3x10 reps |
rest: 60s
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Cable Rope Seated Row
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3x10 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x12 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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2x15 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x10 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 60s
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Barbell Upright Row
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2x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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2x15 reps |
rest: 60s
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Barbell Deep Squat
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6x3 reps |
rest: 60s
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Barbell Front Squat
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3x10 reps |
rest: 60s
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Hack Squat
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3x12 reps |
rest: 60s
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Machine Leg Press
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2x12 reps |
rest: 60s
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Machine Leg Extension
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3x15 reps |
rest: 60s
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Barbell Romanian Deadlift
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3x10 reps |
rest: 60s
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Machine Leg Curl (Prone)
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2x12 reps |
rest: 60s
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Machine Seated Leg Curl
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2x15 reps |
rest: 60s
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Calf Press On Leg Press
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4x12 reps |
rest: 60s
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Machine Seated Calf Raise
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3x15 reps |
rest: 60s
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Dumbbell Bench Press
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6x3 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 60s
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Dumbbell One-Arm Hammer Press
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3x15 reps |
rest: 60s
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Stability Ball Cable Fly
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2x15 reps |
rest: 60s
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Barbell Preacher Curl
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3x12 reps |
rest: 60s
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Dumbbell Concentration Curl
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2x12 reps |
rest: 60s
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Dumbbell Spider Curl
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2x15 reps |
rest: 60s
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EZ Bar Incline Tricep Extension
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3x12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x15 reps |
rest: 60s
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Cable Tricep Kickback
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2x15 reps |
rest: 60s
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