Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Pull-Up
|
4x12 reps |
rest: 60s
|
||
Barbell Curl
|
4x15,12,8,6 reps |
rest: 60s
|
||
Cable Bicep Curl (Close Grip)
|
4x15,12,8,6 reps |
rest: 60s
|
||
Dumbbell Alternating Bicep Curl
|
4x15,12,8,6 reps |
rest: 60s
|
||
Dumbbell Concentration Curl
|
4x15,12,8,6 reps |
rest: 60s
|
||
Bench Weighted Decline Crunch
|
3x12 reps |
rest: 60s
|
||
Decline Bench Weighted Twist
|
3x20 reps |
rest: 60s
|
Barbell Shoulder Press
|
4x15,12,8,6 reps |
rest: 60s
|
||
Barbell Shrug
|
4x15,12,8,6 reps |
rest: 60s
|
||
Barbell Upright Row
|
4x15,12,8,6 reps |
rest: 60s
|
||
Dumbbell Seated Arnold Press
|
4x15,12,8,6 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
4x15,12,8,6 reps |
rest: 60s
|
||
Dumbbell One-Arm Front Raise
|
4x15,12,8,6 reps |
rest: 60s
|
Dumbbell Incline Fly
|
4x15,12,8,6 reps |
rest: 60s
|
||
Barbell Bench Press (Close Grip)
|
4x15,12,8,6 reps |
rest: 60s
|
||
Barbell Tricep Extension (Supine)
|
4x15,12,8,6 reps |
rest: 60s
|
||
Cable Shoulder Extension
|
4x12 reps |
rest: 60s
|
||
Dip
|
4x12 reps |
rest: 60s
|
||
Cable Wood Chop
|
3x12 reps |
rest: 60s
|
||
Cable Side Bend
|
3x12 reps |
rest: 60s
|
Barbell Deadlift
|
4x15,12,8,6 reps |
rest: 60s
|
||
Barbell Bent-Over Row
|
4x15,12,8,6 reps |
rest: 60s
|
||
Cable Lat Pulldown (Wide Grip)
|
4x15,12,8,6 reps |
rest: 60s
|
||
Cable Front Lat Pulldown (Close Grip)
|
4x15,12,8,6 reps |
rest: 60s
|
||
Cable Seated Row
|
4x15,12,8,6 reps |
rest: 60s
|
||
Dumbbell One-Arm Row
|
4x15,12,8,6 reps |
rest: 60s
|
Barbell Squat
|
4x15,12,8,6 reps |
rest: 60s
|
||
Machine Leg Press
|
4x15,12,8,6 reps |
rest: 60s
|
||
Calf Press On Leg Press
|
4x15,12,8,6 reps |
rest: 60s
|
||
Machine Leg Extension
|
4x15,12,8,6 reps |
rest: 60s
|
||
Machine Seated Leg Curl
|
4x15,12,8,6 reps |
rest: 60s
|
||
Cable Kneeling Crunch
|
3x12 reps |
rest: 60s
|
||
Weighted Hanging Knee Raise
|
3x12 reps |
rest: 60s
|