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Use it at your own risk!
I managed to grow a T-Shirt size in 2 month with this
Barbell Bench Press
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4x8 reps |
rest: 60s
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Barbell Incline Bench Press
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4x8 reps |
rest: 60s
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Barbell Decline Bench Press
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4x8 reps |
rest: 60s
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Barbell Pullover
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4x12 reps |
rest: 60s
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Dumbbell Incline One Arm Hammer Press
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3x12 reps |
rest: 60s
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Dip
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3x12 reps |
rest: 60s
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Sit-Up
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4x reps |
rest: 60s
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Hanging Leg Raise
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4x reps |
rest: 60s
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Kneeling Side Bend
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4x reps |
rest: 60s
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Barbell Bent-Over Row
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4x12 reps |
rest: 60s
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Barbell Deadlift
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4x8 reps |
rest: 60s
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Cable Kneeling Crunch
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4x12 reps |
rest: 60s
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Pull-Up
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4x12 reps |
rest: 60s
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Cable Seated Row to Neck
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4x12 reps |
rest: 60s
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Cable Shrug
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6x1 reps |
rest: 60s
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Barbell Wrist Curl (Posterior)
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4x reps |
rest: 60s
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Barbell Kneeling Wrist Curl (Palms Down)
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4x reps |
rest: 60s
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Barbell Military Press (Seated)
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3x8 reps |
rest: 60s
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Smith Machine Bench Press
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4x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x10 reps |
rest: 60s
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Weight Plate Front Raise
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4x10 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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4x10 reps |
rest: 60s
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Dumbbell Reverse Fly
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4x12 reps |
rest: 60s
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Sit-Up
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4x reps |
rest: 60s
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Hanging Leg Raise
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4x reps |
rest: 60s
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Dumbbell Side Bend
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4x reps |
rest: 60s
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Stability Ball Side Crunch
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4x reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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4x8 reps |
rest: 60s
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Cable Shoulder Extension
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4x8 reps |
rest: 60s
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EZ Bar Decline Close Grip Skull Crusher
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4x10 reps |
rest: 60s
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Cable Leg Kickback
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4x12 reps |
rest: 60s
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EZ Bar Curl
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4x8 reps |
rest: 60s
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Barbell Bicep Curl (Wide Grip)
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4x8 reps |
rest: 60s
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Cable Rope Hammer Curl
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4x8 reps |
rest: 60s
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Cable Seated Bicep Curl
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4x12 reps |
rest: 60s
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Barbell Wrist Curl (Posterior)
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4x reps |
rest: 60s
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Prisoner Squat
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4x12 reps |
rest: 60s
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Bodyweight Squat
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4x12 reps |
rest: 60s
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Barbell Front Squat
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4x12 reps |
rest: 60s
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Quadricep Stretch
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4x16 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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4x12 reps |
rest: 60s
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Machine Seated Leg Curl
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4x16 reps |
rest: 60s
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Glute Kickback
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4x20 reps |
rest: 60s
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Machine Calf Press
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4x20 reps |
rest: 60s
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Machine Seated Calf Raise
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4x20 reps |
rest: 60s
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Machine Calf Raise
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4x20 reps |
rest: 60s
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Sit-Up
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4x reps |
rest: 60s
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Air Bike
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4x reps |
rest: 60s
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Dumbbell Side Bend
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4x reps |
rest: 60s
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Barbell Seated Twist
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4x reps |
rest: 60s
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