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Barbell Incline Bench Press
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3x8 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Dip
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3x88 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Barbell Curl
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3x12 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x12 reps |
rest: 60s
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Cable Bicep Curl
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3x12,88 reps |
rest: 60s
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Cable Rope Hammer Curl
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3x12 reps |
rest: 60s
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Pull-Up
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3x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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3x9 reps |
rest: 60s
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Back Hyperextension
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3x8 reps |
rest: 60s
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Machine Lat Pulldown
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3x12,88 reps |
rest: 60s
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Barbell Behind the Back Shrug
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4x8,88 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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4x8 reps |
rest: 60s
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Barbell Squat (Wide Stance)
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3x8 reps |
rest: 60s
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Barbell Squat with Narrow Stance
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3x8 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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4x8 reps |
rest: 60s
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Machine Leg Press (Wide Stance)
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3x8 reps |
rest: 60s
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Machine Leg Press (Narrow Stance)
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x12,88 reps |
rest: 60s
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Machine Seated Leg Curl
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3x12,88 reps |
rest: 60s
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Smith Machine Shoulder Press
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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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Dumbbell Seated Side Lateral Raise
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3x8,88 reps |
rest: 60s
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Dumbbell Seated Bent-Over Reverse Fly
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3x8,88 reps |
rest: 60s
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Barbell Tricep Extension
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3x12 reps |
rest: 60s
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Cable Shoulder Extension
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3x12 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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3x12 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x12 reps |
rest: 60s
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Cable Kneeling Crunch
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3x12 reps |
rest: 60s
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Cable Crunch
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3x12 reps |
rest: 60s
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Hanging Leg Raise
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3x12 reps |
rest: 60s
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Dumbbell Fly
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3x12 reps |
rest: 60s
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Dumbbell Incline Fly
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3x12 reps |
rest: 60s
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Cable Cross-Over
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3x12 reps |
rest: 60s
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Dumbbell Pullover
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3x12 reps |
rest: 60s
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Machine Calf Raise
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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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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 60s
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Barbell Bent-Over Row
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3x12 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x12 reps |
rest: 60s
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Cable Seated Row
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3x12 reps |
rest: 60s
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Machine Lat Pulldown
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3x12 reps |
rest: 60s
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Crunch
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3x12 reps |
rest: 60s
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Seated Leg Tuck
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3x12 reps |
rest: 60s
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Parallel Bar Hip Raise
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3x12 reps |
rest: 60s
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