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Barbell Bench Press
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3x8 reps |
rest: 120s
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Barbell Incline Bench Press
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3x8 reps |
rest: 120s
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Dumbbell Bench Press
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3x8 reps |
rest: 120s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 120s
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Barbell Decline Bench Press
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3x8 reps |
rest: 120s
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Machine Fly
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3x8 reps |
rest: 120s
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Dumbbell Fly
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3x8 reps |
rest: 120s
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Cable Tricep Pushdown (V-Bar)
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3x8 reps |
rest: 90s
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Barbell Seated Tricep Extension
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3x8 reps |
rest: 90s
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Dumbbell One-Arm Tricep Extension
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3x8 reps |
rest: 90s
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Barbell Deadlift
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3x8 reps |
rest: 120s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 120s
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Cable Seated Row
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3x8 reps |
rest: 120s
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Dumbbell One-Arm Preacher Curl
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3x8 reps |
rest: 90s
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Dumbbell Alternating Hammer Curl
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3x8 reps |
rest: 90s
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Walking
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1x0 reps |
rest: 5s
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Elliptical Training
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1x0 reps |
rest: 30s
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Walking
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1x0 reps |
rest: 5s
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Barbell Shoulder Press
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3x8 reps |
rest: 120s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 120s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 90s
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Dumbbell One-Arm Front Raise
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3x8 reps |
rest: 90s
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 90s
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Decline Bench Rotational Sit-Up
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3x8 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 120s
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Machine Leg Press
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3x8 reps |
rest: 120s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 90s
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Machine Leg Extension
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3x8 reps |
rest: 90s
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Machine Seated Calf Raise
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3x12 reps |
rest: 90s
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Walking
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1x0 reps |
rest: 5s
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Elliptical Training
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1x0 reps |
rest: 30s
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Walking
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1x0 reps |
rest: 5s
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Crunch
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3x8 reps |
rest: 60s
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Leg Raise
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3x8 reps |
rest: 60s
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Dumbbell Side Bend
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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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Stability Ball Trunk Rotation
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3x8 reps |
rest: 60s
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