Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Barbell Bench Press
|
4x12 reps |
rest: 60s
|
||
Cable Tricep Pushdown (Rope)
|
4x12 reps |
rest: 0s
|
||
Dumbbell Incline Bench Press
|
4x12 reps |
rest: 60s
|
||
Dumbbell Bench Press
|
4x12 reps |
rest: 0s
|
||
Cable One-Arm Tricep Pushdown (Reverse Grip)
|
4x12 reps |
rest: 60s
|
||
Cable Cross-Over
|
4x12 reps |
rest: 0s
|
||
Barbell Tricep Extension (Supine)
|
4x12 reps |
rest: 60s
|
||
Leverage Incline Chest Press
|
4x12 reps |
rest: 60s
|
||
Dumbbell One-Arm Tricep Kickback
|
4x12 reps |
rest: 60s
|
Dumbbell Seated Arnold Press
|
4x12 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
4x12 reps |
rest: 0s
|
||
Dumbbell One-Arm Front Raise
|
4x12 reps |
rest: 60s
|
||
Cable Rope Deltoid Row
|
4x12 reps |
rest: 0s
|
||
Barbell Upright Row
|
4x12 reps |
rest: 60s
|
||
Dumbbell Seated Side Lateral Raise
|
4x12 reps |
rest: 60s
|
||
Machine Seated Calf Raise
|
3x20 reps |
rest: 40s
|
||
Barbell Standing Calf Raise
|
3x20 reps |
rest: 60s
|
||
Calf Press On Leg Press
|
3x20 reps |
rest: 60s
|
Cable Lat Pulldown (Wide Grip)
|
4x12 reps |
rest: 0s
|
||
Dumbbell Alternating Bicep Curl
|
4x12 reps |
rest: 60s
|
||
Cable Seated Row
|
4x12 reps |
rest: 0s
|
||
Barbell Preacher Curl
|
4x12 reps |
rest: 60s
|
||
T Bar Row
|
4x12 reps |
rest: 0s
|
||
Dumbbell Alternating Hammer Curl
|
4x12 reps |
rest: 60s
|
||
EZ Bar Close Grip Curl
|
4x12 reps |
rest: 60s
|
||
Dumbbell One-Arm Row
|
4x12 reps |
rest: 60s
|
Barbell Squat
|
4x12 reps |
rest: 60s
|
||
Machine Leg Curl (Prone)
|
4x12 reps |
rest: 60s
|
||
Machine Leg Extension
|
4x12 reps |
rest: 60s
|
||
Barbell Front Squat
|
4x12 reps |
rest: 60s
|
||
Machine Leg Press
|
4x12 reps |
rest: 60s
|
||
Machine Seated Calf Raise
|
3x20 reps |
rest: 60s
|
||
Calf Press On Leg Press
|
3x20 reps |
rest: 60s
|
||
Barbell Standing Calf Raise
|
3x20 reps |
rest: 60s
|
||
Hack Calf Raise
|
3x20 reps |
rest: 60s
|