Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Dumbbell Deep Push-Up
|
1x12 reps |
rest: 60s
|
||
Barbell Bench Press
|
4x12 reps |
rest: 60s
|
||
Barbell Incline Bench Press
|
3x12 reps |
rest: 60s
|
||
Dumbbell Bench Press
|
4x12 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
3x12 reps |
rest: 60s
|
||
EZ Bar Tricep Extension
|
3x12 reps |
rest: 60s
|
||
Cable Tricep Pushdown (Rope)
|
3x12 reps |
rest: 60s
|
||
Machine Fly
|
3x12 reps |
rest: 60s
|
||
Leverage Decline Chest Press
|
4x12 reps |
rest: 60s
|
||
Dumbbell Decline Fly
|
3x12 reps |
rest: 60s
|
||
Dumbbell Seated Arnold Press
|
3x12 reps |
rest: 60s
|
||
Barbell Shoulder Press
|
3x12 reps |
rest: 60s
|
||
Dumbbell One-Arm Lateral Raise
|
3x12 reps |
rest: 60s
|
||
Bench Weighted Decline Crunch
|
3x12 reps |
rest: 60s
|
||
Decline Bench Leg Raise with Hip Thrust
|
3x12 reps |
rest: 60s
|
||
Cable Kneeling Crunch
|
3x12 reps |
rest: 60s
|
||
Barbell Ab Rollout (Kneeling)
|
3x12 reps |
rest: 60s
|
Prisoner Squat
|
1x20 reps |
rest: 30s
|
||
Barbell Squat
|
4x12 reps |
rest: 60s
|
||
Machine Seated Leg Curl
|
4x12 reps |
rest: 60s
|
||
Machine Leg Press
|
4x12 reps |
rest: 60s
|
||
Machine Leg Extension
|
4x12 reps |
rest: 60s
|
||
Hack Squat
|
4x12 reps |
rest: 60s
|
||
Machine Leg Curl (Prone)
|
4x12 reps |
rest: 60s
|
||
Barbell Rocking Standing Calf Raise
|
4x12 reps |
rest: 60s
|
||
Machine Seated Calf Raise
|
4x12 reps |
rest: 60s
|
||
Barbell Lunge
|
3x8 reps |
rest: 60s
|
||
Hanging Knee Raise Rotation
|
3x12 reps |
rest: 60s
|
||
Reverse Crunch
|
3x12 reps |
rest: 60s
|
||
Dumbbell Side Bend
|
3x20 reps |
rest: 45s
|
||
Machine Ab Crunch
|
3x12 reps |
rest: 60s
|
Barbell Deadlift
|
4x12 reps |
rest: 60s
|
||
Barbell Shrug
|
3x12 reps |
rest: 60s
|
||
Cable Cross-Over
|
3x12 reps |
rest: 60s
|
||
Cable Lower Chest Raise
|
3x12 reps |
rest: 60s
|
||
Dumbbell One-Arm Row
|
3x12 reps |
rest: 60s
|
||
Barbell Curl
|
4x12 reps |
rest: 60s
|
||
Dumbbell Pullover
|
3x12 reps |
rest: 60s
|
||
Dumbbell Alternating Hammer Curl
|
3x12 reps |
rest: 60s
|
||
Dumbbell Incline Curl
|
3x12 reps |
rest: 60s
|
||
EZ Bar Bent-Over Row (Reverse Grip)
|
4x12 reps |
rest: 60s
|
||
Cable Front Lat Pulldown (Close Grip)
|
3x12 reps |
rest: 60s
|
||
Cable Lat Pulldown (Wide Grip)
|
3x12 reps |
rest: 60s
|
||
Cable Rope Hammer Curl
|
3x12 reps |
rest: 60s
|
||
Stability Ball Crunch
|
3x12 reps |
rest: 60s
|
||
Hanging Leg Raise
|
3x12 reps |
rest: 60s
|
||
Weighted Crunch
|
3x12 reps |
rest: 60s
|
||
Cable Kneeling Crunch
|
3x12 reps |
rest: 60s
|
Barbell Bench Press
|
4x12 reps |
rest: 60s
|
||
Barbell Incline Bench Press
|
3x12 reps |
rest: 60s
|
||
Dumbbell Bench Press
|
4x12 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
3x12 reps |
rest: 60s
|
||
Machine Fly
|
3x12 reps |
rest: 60s
|
||
Machine Incline Chest Press
|
3x12 reps |
rest: 60s
|
||
Leverage Decline Chest Press
|
4x12 reps |
rest: 60s
|
||
Cable One-Arm Tricep Pushdown (Reverse Grip)
|
4x12 reps |
rest: 60s
|
||
EZ Bar Incline Tricep Extension
|
3x12 reps |
rest: 60s
|
||
Barbell Military Press
|
3x12 reps |
rest: 60s
|
||
Dumbbell Seated Shoulder Press
|
3x12 reps |
rest: 60s
|
||
Dumbbell Fly
|
3x12 reps |
rest: 60s
|
||
Machine Dip
|
4x12 reps |
rest: 60s
|
||
Decline Bench Weighted Twist
|
3x12 reps |
rest: 60s
|
||
Dumbbell Side Bend
|
3x12 reps |
rest: 60s
|
||
Cable Kneeling Crunch
|
3x12 reps |
rest: 60s
|
||
Machine Ab Crunch
|
3x12 reps |
rest: 60s
|
Prisoner Squat
|
3x12 reps |
rest: 60s
|
||
Barbell Squat
|
3x12 reps |
rest: 60s
|
||
Barbell Single-Leg Squat
|
3x12 reps |
rest: 60s
|
||
Hack Squat
|
3x12 reps |
rest: 60s
|
||
Machine Leg Extension
|
3x12 reps |
rest: 60s
|
||
Machine Leg Press
|
3x12 reps |
rest: 60s
|
||
Machine Leg Curl (Prone)
|
3x12 reps |
rest: 60s
|
||
Barbell Standing Calf Raise
|
3x12 reps |
rest: 60s
|
||
Machine Seated Calf Raise
|
3x12 reps |
rest: 60s
|
||
Machine Calf Raise
|
3x12 reps |
rest: 60s
|
||
Stability Ball Weighted Sit-Up
|
3x12 reps |
rest: 60s
|
||
Dumbbell Side Bend
|
3x12 reps |
rest: 60s
|
||
Cable Wood Chop
|
3x12 reps |
rest: 60s
|
||
Machine Ab Crunch
|
3x12 reps |
rest: 60s
|
Barbell Deadlift
|
4x12 reps |
rest: 60s
|
||
Barbell Shrug
|
3x12 reps |
rest: 60s
|
||
Cable V Bar Pulldown
|
4x12 reps |
rest: 60s
|
||
Cable Seated Row
|
4x12 reps |
rest: 60s
|
||
Cable Lat Pulldown (Wide Grip)
|
4x12 reps |
rest: 60s
|
||
T Bar Row
|
3x12 reps |
rest: 60s
|
||
EZ Bar Curl
|
4x12 reps |
rest: 60s
|
||
Dumbbell Bent-Over Reverse Fly
|
4x12 reps |
rest: 60s
|
||
Cable Cross-Over
|
4x12 reps |
rest: 60s
|
||
Cable Lower Chest Raise
|
4x12 reps |
rest: 60s
|
||
Cable Tricep Pushdown (Rope)
|
4x12 reps |
rest: 60s
|
||
Cable Rope Hammer Curl
|
4x12 reps |
rest: 60s
|
||
Dumbbell Side Bend
|
3x12 reps |
rest: 60s
|
||
Windshield Wipers
|
3x12 reps |
rest: 60s
|
||
Cable Kneeling Crunch
|
3x12 reps |
rest: 60s
|
||
Machine Ab Crunch
|
3x12 reps |
rest: 60s
|