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Barbell Bench Press
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4x8 reps |
rest: 60s
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Barbell Decline Bench Press
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4x12 reps |
rest: 60s
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Barbell Incline Bench Press
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4x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x8 reps |
rest: 60s
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Dumbbell Bench Press
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4x8 reps |
rest: 60s
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Dumbbell Decline Fly
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4x12 reps |
rest: 60s
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Dumbbell Incline Fly
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4x8 reps |
rest: 60s
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Cable Cross-Over
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4x8 reps |
rest: 60s
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Cable Lower Chest Raise
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4x8 reps |
rest: 60s
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Dumbbell Pullover
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4x8 reps |
rest: 60s
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Weighted Tricep Dip
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4x8 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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4x12 reps |
rest: 60s
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Cable Shoulder Extension
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4x12 reps |
rest: 60s
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Barbell Deadlift
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4x8 reps |
rest: 60s
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Pull-Up (Hammer Grip)
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4x8 reps |
rest: 60s
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T Bar Row
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4x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x8 reps |
rest: 60s
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Barbell Bent-Over Row
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4x8 reps |
rest: 60s
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Cable Seated Row
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4x8 reps |
rest: 60s
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4x12 reps |
rest: 60s
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Barbell Curl
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4x12 reps |
rest: 60s
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Dumbbell Hammer Curl
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4x12 reps |
rest: 60s
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5x5 reps |
rest: 60s
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Cable Reverse Curl
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4x12 reps |
rest: 60s
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Machine Calf Press
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6x12 reps |
rest: 60s
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4x12 reps |
rest: 60s
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Smith Machine Rear Shoulder Press
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4x8 reps |
rest: 60s
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Smith Machine Shoulder Press
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4x8 reps |
rest: 60s
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Barbell Shoulder Press
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4x8 reps |
rest: 60s
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Dumbbell Seated Alternating Shoulder Press
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4x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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4x8 reps |
rest: 40s
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Dumbbell Bent-Over Raise
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4x8 reps |
rest: 40s
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Barbell Upright Row
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4x8 reps |
rest: 60s
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Cable Upright Row
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4x12 reps |
rest: 60s
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Cable Rope Face Pull
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4x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x12 reps |
rest: 40s
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Barbell Shrug
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4x8 reps |
rest: 40s
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Cable Shoulder Extension
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6x8 reps |
rest: 60s
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Weighted Tricep Dip
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4x12 reps |
rest: 60s
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Machine Fly
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4x12 reps |
rest: 60s
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Bodyweight Calf Raise
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1x100 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x12 reps |
rest: 60s
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Machine Seated Leg Curl
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4x15 reps |
rest: 40s
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Barbell Squat
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5x6 reps |
rest: 40s
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Machine Leg Press
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4x15 reps |
rest: 40s
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Hack Squat
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4x15 reps |
rest: 60s
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Barbell Romanian Deadlift
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4x15 reps |
rest: 60s
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Machine Leg Extension
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4x20 reps |
rest: 60s
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Machine Calf Press
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5x15 reps |
rest: 40s
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Machine Seated Calf Raise
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5x15 reps |
rest: 60s
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Band Cross-Over
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4x15 reps |
rest: 60s
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EZ Bar Curl
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4x15 reps |
rest: 60s
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Dumbbell Zottman Curl
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4x15 reps |
rest: 60s
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Cable Reverse Curl
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4x15 reps |
rest: 60s
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