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Training plan aimed at strengthening the body and muscle development.
Machine Calf Raise
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6x30 reps |
rest: 60s
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Machine Leg Press
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6x20 reps |
rest: 75s
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Machine Ab Crunch
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8x30 reps |
rest: 45s
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Back Hyperextension
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4x10 reps |
rest: 60s
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Smith Machine Bench Press
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6x10 reps |
rest: 60s
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Machine Assisted Dip
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6x10 reps |
rest: 60s
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Machine Assisted Pull-Up
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6x10 reps |
rest: 60s
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Preacher Curl Machine
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6x10 reps |
rest: 45s
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Machine Calf Raise
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4x30 reps |
rest: 60s
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Machine Leg Press
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5x20 reps |
rest: 75s
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Machine Leg Curl (Prone)
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3x15 reps |
rest: 60s
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Machine Ab Crunch
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8x30 reps |
rest: 45s
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Back Hyperextension
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4x10 reps |
rest: 60s
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Machine Reverse Fly
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4x10 reps |
rest: 60s
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Smith Machine Bench Press
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6x10 reps |
rest: 60s
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Machine Assisted Dip
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4x10 reps |
rest: 60s
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Machine Assisted Pull-Up
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6x10 reps |
rest: 60s
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Preacher Curl Machine
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4x10 reps |
rest: 45s
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Machine Calf Raise
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4x30 reps |
rest: 60s
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Machine Leg Extension
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6x15 reps |
rest: 60s
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Machine Ab Crunch
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8x30 reps |
rest: 45s
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Machine Fly
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6x10 reps |
rest: 60s
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Machine Deltoid Raise
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3x10 reps |
rest: 60s
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Smith Machine Shrug
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3x10 reps |
rest: 45s
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Cable Rear Pulldown (Wide Grip)
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6x10 reps |
rest: 60s
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Dumbbell Alternating Incline Curl
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6x10 reps |
rest: 45s
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Cable Tricep Pushdown (V-Bar)
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6x10 reps |
rest: 45s
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