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
|
5x10 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
4x10 reps |
rest: 60s
|
||
Dumbbell Decline Bench Press
|
4x10 reps |
rest: 60s
|
||
Dumbbell Decline Fly
|
4x10 reps |
rest: 30s
|
||
Machine Fly
|
4x10 reps |
rest: 30s
|
||
Machine Bench Press
|
4x10 reps |
rest: 30s
|
||
Weight Plate Russian Twist
|
4x10 reps |
rest: 30s
|
||
Machine Ab Crunch
|
4x10 reps |
rest: 30s
|
||
4x10 reps |
rest: 30s
|
|||
Push-Up
|
1x20 reps |
rest: 60s
|
||
Plank
|
1x10 reps |
rest: 60s
|
Barbell Deadlift
|
5x10 reps |
rest: 60s
|
||
Barbell Bent-Over Row (Reverse Grip)
|
4x10 reps |
rest: 60s
|
||
Pull-Up
|
4x10 reps |
rest: 60s
|
||
Cable Lat Pulldown (Wide Grip)
|
5x10 reps |
rest: 60s
|
||
Cable Seated Row
|
5x10 reps |
rest: 30s
|
||
Barbell Shrug
|
4x10 reps |
rest: 30s
|
||
Push-Up
|
1x20 reps |
rest: 60s
|
Cable Shoulder Extension
|
5x10 reps |
rest: 30s
|
||
Barbell Tricep Extension (Supine)
|
4x10 reps |
rest: 30s
|
||
Cable V Bar Pulldown
|
4x10 reps |
rest: 30s
|
||
Barbell Curl
|
4x10 reps |
rest: 30s
|
||
Dumbbell Alternating Bicep Curl
|
4x10 reps |
rest: 30s
|
||
Barbell Preacher Curl
|
5x10 reps |
rest: 30s
|
||
Barbell Reverse Curl
|
4x10 reps |
rest: 30s
|
||
Push-Up
|
1x10 reps |
rest: 30s
|
||
Plank
|
1x10 reps |
rest: 60s
|
Barbell Squat
|
6x10 reps |
rest: 60s
|
||
Machine Leg Press
|
4x10 reps |
rest: 60s
|
||
Barbell Lunge
|
4x10 reps |
rest: 60s
|
||
Machine Seated Leg Curl
|
4x10 reps |
rest: 60s
|
||
Machine Leg Extension
|
4x10 reps |
rest: 60s
|
||
Machine Seated Calf Raise
|
4x10 reps |
rest: 60s
|
||
Push-Up
|
1x20 reps |
rest: 60s
|
||
Plank
|
1x10 reps |
rest: 30s
|
Barbell Shoulder Press
|
6x10 reps |
rest: 30s
|
||
Dumbbell Seated Arnold Press
|
4x10 reps |
rest: 30s
|
||
Dumbbell Lateral Raise
|
5x10 reps |
rest: 30s
|
||
Dumbbell Alternating Front Raise
|
4x10 reps |
rest: 30s
|
||
Barbell Upright Row
|
4x10 reps |
rest: 30s
|
||
Push-Up
|
1x10 reps |
rest: 30s
|
||
Plank
|
1x10 reps |
rest: 30s
|