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Chest / Back / Shoulders Workouts
Ex 1 8,8,4,6,8
Ex 2 6,8,10
Ex 3 6,8,10
Legs
Ex 1 8,8,6,8,10
Ex 2 8,10,12,14
Arms
Ex 1 8,6,8,10
Ex 2 6,8,10
Barbell Bench Press
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6x6 reps |
rest: 75s
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Dumbbell Incline Bench Press
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4x8 reps |
rest: 75s
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Barbell Decline Bench Press
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4x8 reps |
rest: 75s
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Cable Cross-Over
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3x10 reps |
rest: 0s
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Machine Fly
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3x10 reps |
rest: 60s
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Parallel Bar Leg Raise
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4x15 reps |
rest: 30s
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Cable Lat Pulldown (Wide Grip)
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6x6 reps |
rest: 75s
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Barbell Romanian Deadlift
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4x8 reps |
rest: 75s
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Cable Seated Row
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4x8 reps |
rest: 75s
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Dumbbell Incline Bench Row
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3x10 reps |
rest: 0s
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Cable Shoulder Extension
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3x10 reps |
rest: 60s
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Plank
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4x10 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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5x8 reps |
rest: 75s
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Smith Machine Shoulder Press
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5x8 reps |
rest: 75s
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Dumbbell Bent-Over Raise
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3x8 reps |
rest: 0s
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Barbell Upright Row
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3x8 reps |
rest: 60s
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Cable Lateral Raise
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3x10 reps |
rest: 60s
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Plank
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3x10 reps |
rest: 0s
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Machine Ab Crunch
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3x25 reps |
rest: 45s
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Smith Machine Squat
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5x8 reps |
rest: 60s
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Machine Leg Press
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5x10 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 0s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 60s
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Dumbbell Lunge
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3x20 reps |
rest: 60s
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Machine Seated Calf Raise
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3x10 reps |
rest: 0s
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3x10 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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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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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 0s
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EZ Bar Curl
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3x8 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x8 reps |
rest: 0s
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Cable Rope High Pulley Tricep Extension
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3x8 reps |
rest: 60s
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Dumbbell Seated Tricep Press
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2x10 reps |
rest: 0s
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Dumbbell Incline Hammer Curl
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2x10 reps |
rest: 60s
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