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Day 1 Superset 1/2 3/4 5/6 7/8
Day 2 Superset 4/5 6/7
Day 4 Superset 1/2 3/4 5/6 7/8
Interval Cardio sprint 30 seconds walking 1 minit joging 1 minit 15 rounds
Barbell Military Press
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3x10 reps |
rest: 90s
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3x10 reps |
rest: 90s
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3x10 reps |
rest: 30s
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3x10 reps |
rest: 90s
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Weighted Tricep Dip
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3x10 reps |
rest: 90s
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Dumbbell Incline Hammer Curl
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3x10 reps |
rest: 90s
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EZ Bar Decline Tricep Extension
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3x10 reps |
rest: 90s
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Barbell Spider Curl
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3x10 reps |
rest: 90s
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Air Bike
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3x20 reps |
rest: 30s
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Barbell Deep Squat
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5x20,15,10,8,7 reps |
rest: 180s
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Barbell Snatch Deadlift
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5x20,15,10,8,7 reps |
rest: 180s
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Cable Kneeling Crunch
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3x10 reps |
rest: 30s
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Parallel Bar Hip Raise
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3x10 reps |
rest: 30s
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3x10 reps |
rest: 30s
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Machine Seated Calf Raise
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3x10 reps |
rest: 30s
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Weighted Pull-Up
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4x10 reps |
rest: 120s
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Dumbbell Incline Bench Press
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4x10 reps |
rest: 120s
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Barbell Bent-Over Row (Reverse Grip)
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2x10 reps |
rest: 120s
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Barbell Bench Press
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2x10 reps |
rest: 120s
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Dumbbell One-Arm Row
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2x10 reps |
rest: 120s
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Dumbbell Bench Press
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2x10 reps |
rest: 120s
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Cable Shoulder Extension
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2x10 reps |
rest: 90s
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Cable Cross-Over
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2x10 reps |
rest: 90s
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