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Barbell Bench Press
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4x10 reps |
rest: 30s
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Machine Fly
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3x10 reps |
rest: 30s
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Cable Cross-Over
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3x10 reps |
rest: 30s
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Cable Mid Chest Crossover
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3x10 reps |
rest: 30s
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Cable Lower Chest Raise
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3x10 reps |
rest: 30s
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Barbell Squat
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3x10 reps |
rest: 30s
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Machine Leg Press
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3x10 reps |
rest: 30s
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Calf Press On Leg Press
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3x10 reps |
rest: 30s
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Machine Hip Abduction
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3x10 reps |
rest: 30s
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Machine Hip Adduction
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3x10 reps |
rest: 30s
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Machine Leg Extension
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3x10 reps |
rest: 30s
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Machine Seated Leg Curl
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3x10 reps |
rest: 30s
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Machine Leg Curl (Prone)
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3x10 reps |
rest: 30s
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One-Arm Hang
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3x12 reps |
rest: 30s
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Barbell Deadlift
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3x10 reps |
rest: 30s
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Barbell Bent-Over Row
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3x10 reps |
rest: 30s
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Barbell Bent-Over Row (Reverse Grip)
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3x10 reps |
rest: 30s
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Cable Shoulder Extension
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3x10 reps |
rest: 30s
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Cable One-Arm Seated Row
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3x10 reps |
rest: 30s
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Pull-Up
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3x10 reps |
rest: 30s
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Plank
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3x10 reps |
rest: 30s
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Dumbbell Side Bend
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3x10 reps |
rest: 30s
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Cable Kneeling Crunch
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3x10 reps |
rest: 30s
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Hanging Knee Raise
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3x10 reps |
rest: 30s
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Weighted Side Touch
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3x10 reps |
rest: 30s
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Scissor Kick
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3x10 reps |
rest: 30s
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One-Arm Hang
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3x12 reps |
rest: 30s
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Barbell Shrug
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3x10 reps |
rest: 30s
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Barbell Behind the Back Shrug
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3x10 reps |
rest: 30s
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Dumbbell Seated Bent-Over Reverse Fly
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3x10 reps |
rest: 30s
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Barbell Incline Shoulder Raise
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3x10 reps |
rest: 30s
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Cable Lateral Raise
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3x10 reps |
rest: 30s
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Dumbbell Seated Hammer Curl
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3x10 reps |
rest: 30s
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Cable One-Arm Bicep Curl
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3x10 reps |
rest: 30s
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Barbell Curl
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3x10 reps |
rest: 30s
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Dip
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3x10 reps |
rest: 30s
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Bench Dip
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3x10 reps |
rest: 30s
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Cable Shoulder Extension
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3x10 reps |
rest: 30s
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Barbell Reverse Curl
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3x10 reps |
rest: 30s
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Barbell Tricep Extension (Supine)
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3x10 reps |
rest: 30s
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One-Arm Hang
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3x12 reps |
rest: 30s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 30s
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Dumbbell Decline Bench Press
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3x10 reps |
rest: 30s
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Dumbbell Incline Fly
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3x10 reps |
rest: 30s
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Dumbbell Press (Close Grip)
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3x10 reps |
rest: 30s
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Push-Up
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3x10 reps |
rest: 30s
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Barbell Squat
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3x10 reps |
rest: 30s
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Machine Leg Press
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3x10 reps |
rest: 30s
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Calf Press On Leg Press
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3x10 reps |
rest: 30s
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Machine Hip Abduction
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3x10 reps |
rest: 30s
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Machine Hip Adduction
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3x10 reps |
rest: 30s
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Machine Leg Extension
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3x10 reps |
rest: 30s
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Machine Leg Curl (Prone)
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3x10 reps |
rest: 30s
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Machine Seated Leg Curl
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3x10 reps |
rest: 30s
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One-Arm Hang
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3x12 reps |
rest: 30s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 30s
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Cable Front Lat Pulldown (Close Grip)
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3x10 reps |
rest: 30s
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Machine Reverse Lat Pulldown (Close Grip)
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3x10 reps |
rest: 30s
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Back Hyperextension
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3x10 reps |
rest: 30s
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Barbell Row
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3x10 reps |
rest: 30s
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Chin-Up
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3x10 reps |
rest: 30s
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Decline Bench Weighted Twist
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3x10 reps |
rest: 30s
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Bench Weighted Decline Crunch
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3x12 reps |
rest: 30s
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Decline Bench Knee Raise
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3x10 reps |
rest: 30s
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Leg Raise
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3x10 reps |
rest: 30s
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Cross Body Crunch
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3x10 reps |
rest: 30s
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Cable Wood Chop
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3x10 reps |
rest: 30s
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One-Arm Hang
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3x12 reps |
rest: 30s
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Leverage Machine Shrug
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3x10 reps |
rest: 30s
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Dumbbell Shoulder Shrug
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3x10 reps |
rest: 30s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 30s
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Dumbbell Bent-Over Raise
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3x10 reps |
rest: 30s
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Cable One-Arm Reverse Fly
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3x10 reps |
rest: 30s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 30s
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Dumbbell Front Raise
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3x12 reps |
rest: 30s
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Cable Rope Overhead Tricep Extension
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3x10 reps |
rest: 30s
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Dumbbell Alternating Bicep Curl
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3x10 reps |
rest: 30s
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Cable Shoulder Extension
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3x10 reps |
rest: 30s
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Dumbbell Tricep Extension
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3x10 reps |
rest: 30s
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Cable Dual Overhead Curl
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3x10 reps |
rest: 30s
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Cable Tricep Kickback
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3x10 reps |
rest: 30s
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Dumbbell Alternating Tricep Extension
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3x10 reps |
rest: 30s
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One-Arm Hang
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3x12 reps |
rest: 30s
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Treadmill Running
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3x12 reps |
rest: 30s
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Elliptical Training
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3x12 reps |
rest: 30s
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Rowing
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3x12 reps |
rest: 30s
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Step Machine
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3x12 reps |
rest: 30s
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Indoor Cycling
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3x12 reps |
rest: 30s
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Barbell Reverse Tricep Bench Press
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3x12 reps |
rest: 30s
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