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Barbell Bench Press
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5x10 reps |
rest: 240s
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Machine Fly
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4x10 reps |
rest: 60s
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Dumbbell Bench Press
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4x8 reps |
rest: 240s
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Dumbbell Fly
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4x8 reps |
rest: 60s
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Machine Fly
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4x8 reps |
rest: 60s
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Cable Lower Chest Raise
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4x10 reps |
rest: 120s
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Cable Mid Chest Crossover
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4x10 reps |
rest: 120s
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Machine Bench Press
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4x10 reps |
rest: 120s
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Dumbbell Pullover
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4x10 reps |
rest: 120s
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Preacher Curl Machine
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4x10 reps |
rest: 120s
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Barbell Curl
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4x8 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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4x10 reps |
rest: 120s
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Treadmill Running
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3x8 reps |
rest: 60s
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Dip
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4x10 reps |
rest: 120s
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Weight Plate High Front Raise
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4x10 reps |
rest: 120s
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Cable Lat Pulldown (Wide Grip)
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5x10 reps |
rest: 120s
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Cable Rear Pulldown (Wide Grip)
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4x10 reps |
rest: 120s
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Machine Reverse Lat Pulldown (Close Grip)
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4x10 reps |
rest: 120s
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Machine Seated Row
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4x10 reps |
rest: 120s
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Machine Vertical Row (Close Grip)
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4x10 reps |
rest: 120s
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Machine Lat Pulldown
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4x10 reps |
rest: 120s
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Barbell Bent-Over Row
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4x10 reps |
rest: 120s
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Cable Seated Row
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4x10 reps |
rest: 120s
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Dumbbell One-Arm Row
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4x10 reps |
rest: 120s
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Machine Assisted Pull-Up
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4x10 reps |
rest: 120s
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Machine Dip
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5x10 reps |
rest: 120s
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Machine Tricep Extension
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5x10 reps |
rest: 120s
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Cable Tricep Pushdown (Rope)
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4x10 reps |
rest: 120s
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Dumbbell Seated One-Arm Tricep Extension
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4x10 reps |
rest: 120s
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Treadmill Running
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4x10 reps |
rest: 120s
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Dumbbell Seated Tricep Press
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4x10 reps |
rest: 120s
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Smith Machine Split Squat
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4x10 reps |
rest: 120s
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Barbell Squat
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5x10 reps |
rest: 120s
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Kettlebell Goblet Squat
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3x10 reps |
rest: 120s
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Barbell Deadlift
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5x10 reps |
rest: 120s
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Machine Leg Extension
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4x10 reps |
rest: 120s
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Machine Seated Leg Curl
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4x10 reps |
rest: 120s
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Machine Leg Press
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4x10 reps |
rest: 120s
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Machine Hip Adduction
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4x10 reps |
rest: 120s
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Machine Hip Abduction
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4x10 reps |
rest: 120s
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Machine Calf Press
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6x10 reps |
rest: 120s
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Leverage Shoulder Press
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4x10 reps |
rest: 120s
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Machine Deltoid Raise
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5x10 reps |
rest: 120s
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Machine Reverse Fly
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4x10 reps |
rest: 120s
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Barbell Upright Row
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4x10 reps |
rest: 120s
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Weight Plate Front Raise
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4x10 reps |
rest: 120s
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Dumbbell Lateral Raise
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4x10 reps |
rest: 120s
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Barbell Shoulder Press
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4x10 reps |
rest: 120s
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Barbell Shrug
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4x10 reps |
rest: 120s
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Barbell Upright Row
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4x10 reps |
rest: 120s
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Machine Shoulder Press
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4x10 reps |
rest: 120s
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Dumbbell Reverse Fly
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4x10 reps |
rest: 120s
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Machine Reverse Fly
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4x10 reps |
rest: 120s
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Dumbbell Lateral Raise (Prone)
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4x10 reps |
rest: 120s
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Machine Deltoid Raise
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4x10 reps |
rest: 120s
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Parallel Bar Hip Raise
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4x10 reps |
rest: 120s
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Stability Ball Crunch
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4x10 reps |
rest: 120s
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Machine Ab Crunch
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4x10 reps |
rest: 120s
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Cable Kneeling Crunch
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4x10 reps |
rest: 120s
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Stability Ball Crunch
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4x10 reps |
rest: 120s
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Plank
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4x10 reps |
rest: 120s
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Side Plank
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4x10 reps |
rest: 120s
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Barbell Deadlift
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3x15 reps |
rest: 120s
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Machine Leg Press
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3x15 reps |
rest: 120s
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Machine Calf Press
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3x15 reps |
rest: 120s
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Leverage Shoulder Press
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3x15 reps |
rest: 120s
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Machine Deltoid Raise
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3x15 reps |
rest: 120s
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Cable Lat Pulldown (Wide Grip)
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3x15 reps |
rest: 120s
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Machine Seated Row
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3x15 reps |
rest: 120s
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Dumbbell Bench Press
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3x15 reps |
rest: 120s
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Dumbbell Fly
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3x15 reps |
rest: 120s
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Machine Fly
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3x15 reps |
rest: 120s
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Preacher Curl Machine
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3x15 reps |
rest: 120s
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Machine Tricep Extension
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4x10 reps |
rest: 120s
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