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Treadmill Running
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1x1 reps |
rest: 10s
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Barbell Deadlift
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3x4 reps |
rest: 90s
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Barbell Bent-Over Row
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3x4 reps |
rest: 60s
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Barbell Rack Pull
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3x4 reps |
rest: 60s
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Pull-Up
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2x8 reps |
rest: 90s
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Cable Seated Row
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2x8 reps |
rest: 60s
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Chin-Up (Close Grip)
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2x8 reps |
rest: 90s
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Dumbbell Incline Bench Press
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4x4 reps |
rest: 90s
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Barbell Bench Press
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3x4 reps |
rest: 90s
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Dip
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3x4 reps |
rest: 60s
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Barbell Shoulder Press
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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3x8 reps |
rest: 60s
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Indoor Cycling
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1x1 reps |
rest: 20s
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Barbell Squat
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3x4 reps |
rest: 90s
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Machine Leg Press
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3x4 reps |
rest: 60s
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Barbell Deadlift
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3x6 reps |
rest: 90s
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Barbell Stiff-Leg Deadlift
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3x6 reps |
rest: 90s
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Barbell Standing Calf Raise
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3x8 reps |
rest: 60s
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Machine Seated Calf Raise
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2x8 reps |
rest: 60s
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Machine Leg Extension
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2x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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2x8 reps |
rest: 60s
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Road Cycling
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1x0 reps |
rest: 60s
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Rowing
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1x1 reps |
rest: 5s
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Barbell Deadlift
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6x6 reps |
rest: 60s
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Barbell Bent-Over Row
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6x6 reps |
rest: 60s
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Barbell Rack Pull
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6x6 reps |
rest: 60s
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Pull-Up
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3x10 reps |
rest: 90s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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2x12 reps |
rest: 60s
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Machine Reverse Lat Pulldown (Close Grip)
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2x12 reps |
rest: 60s
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Barbell Shoulder Press
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3x10 reps |
rest: 60s
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Dumbbell Seated Bent-Over Reverse Fly
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2x10 reps |
rest: 60s
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Dumbbell Alternating Deltoid Raise
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3x12 reps |
rest: 60s
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Weight Plate High Front Raise
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2x12 reps |
rest: 60s
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Barbell Upright Row
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2x12 reps |
rest: 60s
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Cable Rope Face Pull
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3x10 reps |
rest: 60s
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Smith Machine Shrug
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3x10 reps |
rest: 60s
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Treadmill Running
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1x1 reps |
rest: 10s
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Barbell Bench Press
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6x6 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 60s
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Cable Cross-Over
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2x12 reps |
rest: 60s
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Cable Lower Chest Raise
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2x12 reps |
rest: 60s
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Leverage Incline Chest Press
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3x12 reps |
rest: 60s
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Machine Fly
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3x12 reps |
rest: 60s
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Barbell Preacher Curl
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2x10 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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2x10 reps |
rest: 60s
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3x12 reps |
rest: 60s
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Dip
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3x12 reps |
rest: 60s
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Dumbbell Concentration Curl on Stability Ball
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2x13 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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2x13 reps |
rest: 60s
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Barbell Tricep Press (Supine)
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2x10 reps |
rest: 60s
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Treadmill Running
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1x1 reps |
rest: 10s
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Barbell Squat
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3x8 reps |
rest: 60s
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Machine Seated Calf Raise
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3x12 reps |
rest: 60s
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Machine Leg Press
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2x12 reps |
rest: 60s
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Machine Leg Extension
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3x12 reps |
rest: 60s
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Machine Seated Leg Curl
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2x12 reps |
rest: 60s
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Cable Rope Face Pull
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3x10 reps |
rest: 60s
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Barbell Shoulder Press
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3x8 reps |
rest: 60s
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Smith Machine Shrug
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3x10 reps |
rest: 60s
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Barbell Shrug
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3x10 reps |
rest: 60s
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Cable Deltoid Raise
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3x10 reps |
rest: 60s
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Plank
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3x1 reps |
rest: 60s
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Parallel Bar Leg Raise
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3x12 reps |
rest: 60s
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3x1 reps |
rest: 60s
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Road Cycling
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1x0 reps |
rest: 60s
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