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Dumbbell Bench Press
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4x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x12 reps |
rest: 60s
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Dumbbell Decline Bench Press
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4x12 reps |
rest: 60s
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Machine Fly
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4x12 reps |
rest: 60s
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Dumbbell Fly
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4x12 reps |
rest: 60s
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Bench Weighted Decline Crunch
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4x20 reps |
rest: 60s
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Hanging Leg Raise
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4x18 reps |
rest: 60s
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Decline Bench Rotational Sit-Up
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4x18 reps |
rest: 60s
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Barbell Deadlift
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4x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x12 reps |
rest: 60s
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Machine Lat Pulldown
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4x12 reps |
rest: 60s
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Cable Seated Row
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4x12 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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4x12 reps |
rest: 60s
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Barbell Wrist Curl (Posterior)
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4x12 reps |
rest: 60s
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Barbell Wrist Curl (Palms Up)
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4x12 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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4x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x12 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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4x12 reps |
rest: 60s
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Machine Reverse Fly
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4x12 reps |
rest: 60s
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Cable Reverse Fly
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4x12 reps |
rest: 60s
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Bench Weighted Decline Crunch
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4x20 reps |
rest: 60s
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Hanging Leg Raise
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4x18 reps |
rest: 60s
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Decline Bench Rotational Sit-Up
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4x20 reps |
rest: 60s
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Dumbbell Seated One-Arm Tricep Extension
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4x12 reps |
rest: 60s
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EZ Bar Incline Tricep Extension
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4x12 reps |
rest: 60s
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Cable Shoulder Extension
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4x12 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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4x12 reps |
rest: 60s
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Barbell Bicep Curl (Wide Grip)
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4x10 reps |
rest: 60s
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Dumbbell Hammer Curl
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4x12 reps |
rest: 60s
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Cable Rope Hammer Curl
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4x15 reps |
rest: 60s
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Barbell Wrist Curl (Posterior)
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4x12 reps |
rest: 60s
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Barbell Wrist Curl (Palms Up)
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4x12 reps |
rest: 60s
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Barbell Squat
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4x15 reps |
rest: 60s
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Barbell Bench Squat
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4x15 reps |
rest: 60s
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Machine Single-Leg Press
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4x15 reps |
rest: 60s
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Machine Leg Extension
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4x20 reps |
rest: 60s
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Machine Seated Calf Raise
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4x25 reps |
rest: 60s
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