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Barbell Bench Press
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3x3 reps |
rest: 240s
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Dip
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4x10 reps |
rest: 60s
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Dumbbell Incline Fly
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3x12 reps |
rest: 30s
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Machine Bench Press
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3x8 reps |
rest: 60s
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Elevated Push-Up
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3x10 reps |
rest: 30s
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Barbell Military Press
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3x6 reps |
rest: 90s
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Dumbbell Lateral Raise
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3x15 reps |
rest: 30s
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Dumbbell Front Raise
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3x12 reps |
rest: 30s
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Cable Tricep Pushdown (Rope)
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3x15 reps |
rest: 30s
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Barbell Squat
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3x3 reps |
rest: 240s
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Machine Leg Press
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4x6 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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3x12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x15 reps |
rest: 30s
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Machine Calf Raise
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4x20 reps |
rest: 60s
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Plank
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3x10 reps |
rest: 30s
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Hanging Leg Raise
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3x10 reps |
rest: 30s
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Pull-Up
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3x8 reps |
rest: 60s
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Barbell Bent-Over 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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Machine Seated Row
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x12 reps |
rest: 60s
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Dumbbell Seated Bent-Over Reverse Fly
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3x15 reps |
rest: 30s
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Preacher Curl Machine
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3x15 reps |
rest: 30s
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Cable Bicep Curl
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3x15 reps |
rest: 30s
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Barbell Bench Press
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4x12 reps |
rest: 60s
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Dip
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4x10 reps |
rest: 60s
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Dumbbell Incline Fly
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3x12 reps |
rest: 30s
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Machine Bench Press
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3x12 reps |
rest: 30s
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Elevated Push-Up
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3x10 reps |
rest: 30s
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Barbell Military Press
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3x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x15 reps |
rest: 30s
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Dumbbell Front Raise
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3x12 reps |
rest: 30s
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Cable Tricep Pushdown (Rope)
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3x15 reps |
rest: 30s
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Barbell Squat
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3x12 reps |
rest: 60s
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Machine Leg Press
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4x15 reps |
rest: 30s
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Barbell Stiff-Leg Deadlift
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3x12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x15 reps |
rest: 30s
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Machine Leg Extension
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3x15 reps |
rest: 30s
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Machine Calf Raise
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4x20 reps |
rest: 60s
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Plank
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3x10 reps |
rest: 30s
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Weighted Crunch
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3x12 reps |
rest: 30s
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Pull-Up
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3x15 reps |
rest: 30s
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Barbell Bent-Over Row
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3x15 reps |
rest: 30s
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Cable Lat Pulldown (Wide Grip)
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3x15 reps |
rest: 30s
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Cable Seated Row
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3x15 reps |
rest: 30s
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Machine Seated Row
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3x15 reps |
rest: 30s
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Dumbbell Shoulder Shrug
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3x15 reps |
rest: 30s
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Dumbbell Seated Bent-Over Reverse Fly
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3x15 reps |
rest: 30s
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Preacher Curl Machine
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3x15 reps |
rest: 30s
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Cable Bicep Curl
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3x15 reps |
rest: 30s
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