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building strength
Smith Machine Bench Press
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4x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x10 reps |
rest: 60s
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Dumbbell Fly
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4x10 reps |
rest: 60s
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Dumbbell Bench Press
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4x12 reps |
rest: 60s
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Cable Cross-Over
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4x12 reps |
rest: 60s
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Cable Shoulder Extension
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4x10 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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4x10 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Cable V Bar Pulldown
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3x8 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x8 reps |
rest: 60s
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Back Hyperextension
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3x8 reps |
rest: 60s
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Barbell Curl
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3x8 reps |
rest: 60s
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Dumbbell Concentration Curl
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3x8 reps |
rest: 60s
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Smith Machine Squat
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4x8 reps |
rest: 60s
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Smith Machine Shoulder Press
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4x10 reps |
rest: 60s
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Parallel Bar Hip Raise
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3x8 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x12 reps |
rest: 60s
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Dumbbell Front Raise
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4x12 reps |
rest: 60s
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Cable Pull Through
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4x10 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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4x10 reps |
rest: 60s
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Cable Pull Through
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3x8 reps |
rest: 60s
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Cable Hip Abduction
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3x8 reps |
rest: 60s
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Barbell Glute Bridge
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3x8 reps |
rest: 60s
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Machine Leg Press
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Machine Seated Leg Curl
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3x8 reps |
rest: 60s
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Dumbbell Lunge
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3x8 reps |
rest: 60s
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Smith Machine Stiff-Leg Deadlift
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3x8 reps |
rest: 60s
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Barbell Curl
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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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Cable Rope Overhead Tricep Extension
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3x8 reps |
rest: 60s
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Smith Machine Bench Press (Close Grip)
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3x8 reps |
rest: 60s
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