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Hit each muscle group twice per week - 5x6 per workout
Warm each muscle group on an empty weight before doing each workout with max load.
Lifting 80% max weight per all sets.
Dynamic Chest Stretch
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1x15 reps |
rest: 60s
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Assisted Chest Stretch
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1x15 reps |
rest: 60s
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Chest and Shoulder Stretch
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1x15 reps |
rest: 60s
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Upward Stretch
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1x15 reps |
rest: 60s
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Side Wrist Pull
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1x15 reps |
rest: 60s
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Shoulder Rotation
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1x15 reps |
rest: 60s
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Arm Circles
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1x15 reps |
rest: 60s
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Push-Up
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1x15 reps |
rest: 60s
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Barbell Bench Press
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6x5 reps |
rest: 60s
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Dumbbell Lateral Raise
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6x5 reps |
rest: 60s
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Barbell Bent-Over Row
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4x8 reps |
rest: 60s
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EZ Bar Curl
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4x8 reps |
rest: 60s
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Dip
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4x8 reps |
rest: 60s
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Dumbbell One-Arm Wrist Curl (Pronated)
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4x8 reps |
rest: 60s
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Posterior Lower Leg Stretch
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1x15 reps |
rest: 60s
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Glute Stretch
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1x15 reps |
rest: 60s
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Knee Across the Body
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1x15 reps |
rest: 60s
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All Fours Quad Stretch
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1x15 reps |
rest: 60s
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Mountain Climber
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1x15 reps |
rest: 60s
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Seated Wide Angle Pose
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1x15 reps |
rest: 60s
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Flutter Kick
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4x5 reps |
rest: 60s
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Bridge
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4x8 reps |
rest: 60s
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Barbell 1/2 Squat
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6x5 reps |
rest: 60s
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Dumbbell Step-Up
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6x5 reps |
rest: 60s
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Single-Leg Calf Raise
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1x15 reps |
rest: 60s
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Dynamic Chest Stretch
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1x15 reps |
rest: 60s
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Assisted Chest Stretch
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1x15 reps |
rest: 60s
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Chest and Shoulder Stretch
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1x15 reps |
rest: 60s
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Upward Stretch
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1x15 reps |
rest: 60s
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Side Wrist Pull
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1x15 reps |
rest: 60s
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Shoulder Rotation
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1x15 reps |
rest: 60s
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Arm Circles
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1x15 reps |
rest: 60s
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Push-Up
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1x15 reps |
rest: 60s
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Barbell Incline Bench Press
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6x5 reps |
rest: 60s
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Dumbbell Front Raise
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6x5 reps |
rest: 60s
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Kettlebell One-Arm Row
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4x8 reps |
rest: 60s
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Dumbbell Reverse Bicep Curl
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4x8 reps |
rest: 60s
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Dumbbell Alternating Tricep Extension
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4x8 reps |
rest: 60s
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Barbell Wrist Curl (Posterior)
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4x8 reps |
rest: 60s
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Posterior Lower Leg Stretch
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1x15 reps |
rest: 60s
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Glute Stretch
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1x15 reps |
rest: 60s
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Knee Across the Body
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1x15 reps |
rest: 60s
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All Fours Quad Stretch
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1x15 reps |
rest: 60s
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Mountain Climber
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1x15 reps |
rest: 60s
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Seated Wide Angle Pose
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1x15 reps |
rest: 60s
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Barbell Kneeling Squat
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6x5 reps |
rest: 60s
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Glute Kickback
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6x5 reps |
rest: 60s
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Barbell Overhead Squat
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6x5 reps |
rest: 60s
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Kettlebell Goblet Squat
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6x5 reps |
rest: 60s
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Barbell Rocking Standing Calf Raise
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1x15 reps |
rest: 60s
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