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Barbell Squat
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4x8 reps |
rest: 90s
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Dumbbell Lunge
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4x8 reps |
rest: 60s
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Machine Leg Extension
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4x12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x12 reps |
rest: 60s
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Machine Leg Press
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3x8 reps |
rest: 90s
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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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4x12 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 90s
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Barbell Incline Bench Press
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4x10 reps |
rest: 60s
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Leverage Decline Chest Press
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4x10 reps |
rest: 60s
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Machine Fly
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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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Hanging Leg Raise
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3x15 reps |
rest: 60s
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Decline Crunch
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3x20 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Barbell Bent-Over Row
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4x8 reps |
rest: 90s
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Dumbbell One-Arm Row
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2x8 reps |
rest: 60s
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Machine Lat Pulldown (Reverse Grip)
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2x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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2x10 reps |
rest: 60s
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Cable Seated Row
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4x10 reps |
rest: 60s
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Machine Seated Row
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4x15 reps |
rest: 60s
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Pull-Up
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4x25 reps |
rest: 60s
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Dumbbell One-Arm Lateral Raise
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4x12 reps |
rest: 40s
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Dumbbell Seated Arnold Press
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4x12 reps |
rest: 40s
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Dumbbell Front Incline Raise
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4x8 reps |
rest: 60s
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Dumbbell Bent-Over Raise
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4x10 reps |
rest: 60s
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Dumbbell Upright Row
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4x12 reps |
rest: 60s
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Cable Internal Rotation
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2x12 reps |
rest: 40s
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Cable External Rotation
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2x12 reps |
rest: 40s
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Dumbbell Shoulder Shrug
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4x12 reps |
rest: 60s
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Chin-Up
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1x15 reps |
rest: 60s
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Dip
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1x15 reps |
rest: 60s
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Barbell Curl
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4x10 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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4x8 reps |
rest: 60s
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Barbell Preacher Curl
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4x8 reps |
rest: 60s
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Cable Shoulder Extension
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4x12 reps |
rest: 60s
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Cable Rope Hammer Curl
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4x8 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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4x8 reps |
rest: 60s
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