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Barbell Curl
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4x8 reps |
rest: 60s
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4x8 reps |
rest: 60s
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Cable Bicep Curl
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7x15 reps |
rest: 30s
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Barbell Bench Press (Close Grip)
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4x8 reps |
rest: 60s
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Dumbbell Seated Tricep Press
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4x8 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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7x15 reps |
rest: 30s
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Machine Seated Calf Raise
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4x8 reps |
rest: 60s
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Machine Calf Raise
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4x8 reps |
rest: 60s
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Calf Press On Leg Press
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7x15 reps |
rest: 30s
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Barbell Squat
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4x8 reps |
rest: 60s
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Machine Leg Press
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4x8 reps |
rest: 60s
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Machine Leg Extension
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7x15 reps |
rest: 30s
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Barbell Step-Up
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4x8 reps |
rest: 60s
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Machine Hip Abduction
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4x8 reps |
rest: 60s
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Machine Hip Adduction
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4x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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7x15 reps |
rest: 30s
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Dumbbell Side Bend
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4x8 reps |
rest: 60s
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Cable Crunch Kneeling Rotation
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4x8 reps |
rest: 60s
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Hanging Knee Raise
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7x15 reps |
rest: 30s
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Barbell 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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Cable Cross-Over
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7x15 reps |
rest: 30s
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Barbell Bench Press (Close Grip)
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4x8 reps |
rest: 60s
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Dumbbell Seated Tricep Press
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4x8 reps |
rest: 60s
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Cable Shoulder Extension
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7x15 reps |
rest: 30s
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Barbell Kneeling Squat
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4x8 reps |
rest: 60s
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Machine Single-Leg Press
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4x8 reps |
rest: 60s
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Flutter Kick
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7x15 reps |
rest: 30s
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Barbell Bent-Over 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 Deadlift
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2x8 reps |
rest: 60s
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Cable Seated Row
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7x15 reps |
rest: 30s
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Machine Seated Calf Raise
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4x8 reps |
rest: 60s
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Machine Calf Raise
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4x8 reps |
rest: 60s
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Machine Single-Leg Calf Press
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7x15 reps |
rest: 30s
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Cable Kneeling Crunch
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4x8 reps |
rest: 60s
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Dumbbell Wood Chop
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4x8 reps |
rest: 60s
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Medicine Ball Throw (Stability Ball)
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7x15 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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4x8 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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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 Lateral Raise
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7x15 reps |
rest: 30s
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Barbell Curl
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4x8 reps |
rest: 60s
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Dumbbell Incline Curl
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4x8 reps |
rest: 60s
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Dumbbell Concentration Curl
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4x8 reps |
rest: 60s
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Cable Bicep Curl
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7x15 reps |
rest: 30s
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