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Dumbbell Incline Fly
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3x10 reps |
rest: 90s
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Cable Flat Bench Fly
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3x10 reps |
rest: 90s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 90s
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Smith Machine Decline Bench Press
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3x10 reps |
rest: 90s
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1x0 reps |
rest: 5s
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Barbell Squat
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4x12 reps |
rest: 90s
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Barbell Lunge
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4x12 reps |
rest: 90s
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Barbell Good Morning
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4x12 reps |
rest: 90s
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1x0 reps |
rest: 5s
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Cable Shoulder Extension
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3x10 reps |
rest: 90s
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Dumbbell Tricep Extension
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3x10 reps |
rest: 90s
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Dip
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3x10 reps |
rest: 90s
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1x0 reps |
rest: 5s
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Decline Reverse Crunch
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3x10 reps |
rest: 90s
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Cable Kneeling Crunch
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3x10 reps |
rest: 90s
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1x0 reps |
rest: 5s
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Cable Shoulder Extension
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3x10 reps |
rest: 90s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 90s
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Dumbbell One-Arm Row
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3x10 reps |
rest: 90s
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Cable Seated Row
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3x10 reps |
rest: 90s
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1x0 reps |
rest: 9s
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Dumbbell Concentration Curl
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3x10 reps |
rest: 90s
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Cable Standing Curl
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3x10 reps |
rest: 90s
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Barbell Curl
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2x10 reps |
rest: 90s
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1x0 reps |
rest: 9s
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Dumbbell Reverse Wrist Curl
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3x10 reps |
rest: 90s
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1x0 reps |
rest: 9s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 90s
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Cable Front Raise
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3x10 reps |
rest: 90s
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Barbell Upright Row
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3x10 reps |
rest: 90s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 90s
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1x0 reps |
rest: 9s
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Dumbbell Shoulder Shrug
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2x10 reps |
rest: 90s
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Barbell Shrug
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2x10 reps |
rest: 90s
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1x0 reps |
rest: 9s
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Decline Bench Leg Raise
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3x10 reps |
rest: 90s
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Machine Ab Crunch
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3x10 reps |
rest: 90s
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1x0 reps |
rest: 9s
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Machine Leg Extension
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3x10 reps |
rest: 90s
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Machine Leg Curl (Prone)
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3x10 reps |
rest: 90s
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Barbell Squat
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3x10 reps |
rest: 90s
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Barbell Deadlift
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3x10 reps |
rest: 90s
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1x0 reps |
rest: 5s
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Barbell Sumo Deadlift
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4x12 reps |
rest: 90s
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Machine Leg Press
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4x12 reps |
rest: 90s
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Calf Press On Leg Press
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3x15 reps |
rest: 90s
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1x0 reps |
rest: 5s
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Barbell Hack Squat
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4x12 reps |
rest: 90s
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Machine Seated Calf Raise
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3x20 reps |
rest: 90s
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1x0 reps |
rest: 5s
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