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Smith Machine Incline Bench Press
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4x8 reps |
rest: 30s
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Machine Fly
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3x12 reps |
rest: 30s
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Machine Inner Chest Press
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3x10 reps |
rest: 30s
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Machine Dip
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4x10 reps |
rest: 30s
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Barbell Curl
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4x10 reps |
rest: 30s
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EZ Bar Preacher Curl (Close Grip)
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4x8 reps |
rest: 30s
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Cable Tricep Pushdown (Rope)
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4x10 reps |
rest: 30s
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6x15 reps |
rest: 20s
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Barbell Deep Squat
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4x8 reps |
rest: 45s
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Machine Leg Extension
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4x8 reps |
rest: 45s
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Machine Leg Press (Wide Stance)
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4x8 reps |
rest: 30s
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Calf Press On Leg Press
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6x20 reps |
rest: 20s
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Barbell Standing Calf Raise
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6x20 reps |
rest: 20s
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4x8 reps |
rest: 45s
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Cable Lat Pulldown (Wide Grip)
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6x10 reps |
rest: 30s
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Machine Lat Pulldown
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4x10 reps |
rest: 30s
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Cable Elevated Row
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3x10 reps |
rest: 30s
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Machine Shoulder Press
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3x10 reps |
rest: 30s
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Barbell Upright Row
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3x12 reps |
rest: 30s
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Dumbbell Lateral Raise
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4x12 reps |
rest: 30s
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6x15 reps |
rest: 20s
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Barbell Curl
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4x8 reps |
rest: 30s
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Preacher Curl Machine
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4x12 reps |
rest: 30s
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Dumbbell Incline Curl
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4x10 reps |
rest: 30s
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Cable Tricep Pushdown (Rope)
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4x8 reps |
rest: 30s
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Dumbbell Seated Tricep Press
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3x12 reps |
rest: 30s
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Dumbbell Incline Bench Press
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4x8 reps |
rest: 30s
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Dumbbell Incline Fly
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3x12 reps |
rest: 30s
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6x15 reps |
rest: 20s
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Barbell Deep Squat
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6x12 reps |
rest: 30s
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Machine Leg Extension
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3x12 reps |
rest: 30s
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Machine Hip Adduction
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4x8 reps |
rest: 30s
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Barbell Stiff-Leg Deadlift
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4x8 reps |
rest: 30s
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Barbell Standing Calf Raise
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6x20 reps |
rest: 20s
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6x15 reps |
rest: 20s
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