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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 60s
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Cable Seated Row
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4x12 reps |
rest: 60s
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Cable Bicep Curl
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5x15 reps |
rest: 60s
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Cable Kneeling Crunch
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3x999 reps |
rest: 60s
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Barbell Bent-Over Row
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3x15 reps |
rest: 30s
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Weighted Side Bend
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3x999 reps |
rest: 60s
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Barbell Curl
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4x12 reps |
rest: 30s
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Dumbbell Hammer Curl
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4x12 reps |
rest: 60s
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Machine Ab Crunch
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5x999 reps |
rest: 30s
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Barbell Bench Press
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4x10 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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4x12 reps |
rest: 30s
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Cable Cross-Over
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5x12 reps |
rest: 60s
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Cable Shoulder Extension
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7x8 reps |
rest: 30s
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Dumbbell Bench Press
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4x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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4x12 reps |
rest: 30s
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Barbell Squat
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3x12 reps |
rest: 60s
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Machine Leg Press
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4x12 reps |
rest: 60s
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Machine Seated Calf Raise
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4x999 reps |
rest: 60s
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Machine Leg Extension
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3x12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x15 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x12 reps |
rest: 30s
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Dumbbell One-Arm Front Raise
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3x12 reps |
rest: 30s
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Dumbbell Lateral Raise
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8x12 reps |
rest: 30s
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Walking
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0x0 reps |
rest: 30s
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Weighted Crunch
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5x999 reps |
rest: 60s
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Cable Kneeling Crunch
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3x999 reps |
rest: 60s
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Weighted Side Bend
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3x999 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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5x15 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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3x15 reps |
rest: 60s
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Machine Seated Row
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3x12 reps |
rest: 60s
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T Bar Row
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5x12 reps |
rest: 60s
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Barbell Deadlift
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3x20 reps |
rest: 60s
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Barbell Shrug
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3x12 reps |
rest: 60s
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Machine Assisted Chin-Up
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5x999 reps |
rest: 45s
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Barbell Bench Press
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8x15 reps |
rest: 60s
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Cable Cross-Over
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5x15 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 60s
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Dumbbell Fly
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3x20 reps |
rest: 60s
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Barbell Squat
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5x15 reps |
rest: 60s
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Machine Leg Press
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3x20 reps |
rest: 60s
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Push-Up
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5x999 reps |
rest: 60s
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