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Push/Pull split adapted. One off day, the other two days are off days or interval training, based on fatigue level or schedule.
Barbell Incline Bench Press
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3x6 reps |
rest: 60s
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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 60s
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Barbell Shoulder Press
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3x6 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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3x6 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x8 reps |
rest: 60s
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Machine Calf Raise
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3x8 reps |
rest: 30s
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Pull-Up
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1x50 reps |
rest: 60s
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Barbell Bent-Over Row
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3x10 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x10 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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3x8 reps |
rest: 60s
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Dumbbell Alternating Seated Curl
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3x8 reps |
rest: 60s
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Barbell Curl
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3x8 reps |
rest: 60s
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Barbell Preacher Curl (Overhand)
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3x10 reps |
rest: 60s
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Medicine Ball Decline Two-Arm Overhead Throw
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3x8 reps |
rest: 60s
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Kettlebell Single-Leg Deadlift
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3x8 reps |
rest: 60s
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Running
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0x0 reps |
rest: 30s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Barbell Bench Press
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3x6 reps |
rest: 60s
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Machine Leg Extension
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3x15 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 60s
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Weighted Tricep Dip
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3x10 reps |
rest: 60s
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Cable Shoulder Extension
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3x12 reps |
rest: 60s
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Machine Seated Calf Raise
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3x25 reps |
rest: 60s
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Dumbbell Single-Leg Squat
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3x8 reps |
rest: 60s
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Running
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0x0 reps |
rest: 30s
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Cable Rope Lat Pulldown
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x5 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x12 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 60s
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Barbell Shrug
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Preacher Curl
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3x8 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x10 reps |
rest: 60s
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Barbell Ab Rollout (Kneeling)
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3x8 reps |
rest: 60s
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Running
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0x0 reps |
rest: 45s
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