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Dumbbell Bench Press
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5x12 reps |
rest: 60s
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Cable Tricep Pushdown (V-Bar)
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4x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x12 reps |
rest: 90s
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Smith Machine Incline Bench Press
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4x12 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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3x12 reps |
rest: 60s
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3x12 reps |
rest: 60s
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3x12 reps |
rest: 60s
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Barbell Bent-Over Row
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5x12 reps |
rest: 60s
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Barbell Preacher Curl
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4x12 reps |
rest: 60s
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4x12 reps |
rest: 90s
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3x12 reps |
rest: 90s
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Cable Seated Row
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3x12 reps |
rest: 90s
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4x12 reps |
rest: 60s
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Barbell Squat
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5x12 reps |
rest: 60s
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Hack Squat
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5x12 reps |
rest: 60s
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Machine Leg Extension
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3x12 reps |
rest: 0s
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3x12 reps |
rest: 60s
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Machine Seated Leg Curl
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4x12 reps |
rest: 60s
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4x12 reps |
rest: 60s
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4x12 reps |
rest: 60s
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Machine Deltoid Raise
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3x12 reps |
rest: 90s
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Machine Leg Curl (Prone)
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3x12 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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5x12 reps |
rest: 60s
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4x12 reps |
rest: 60s
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3x12 reps |
rest: 60s
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4x12 reps |
rest: 90s
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Machine Dip
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3x12 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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5x12 reps |
rest: 60s
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4x12 reps |
rest: 90s
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3x12 reps |
rest: 90s
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Dumbbell Alternating Bicep Curl
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4x12 reps |
rest: 60s
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Dumbbell One-Arm Preacher Curl
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3x12 reps |
rest: 60s
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Dumbbell Incline Curl
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3x12 reps |
rest: 60s
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Machine Reverse Fly
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3x12 reps |
rest: 60s
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4x12 reps |
rest: 60s
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Leverage Shoulder Press
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5x12 reps |
rest: 60s
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4x12 reps |
rest: 90s
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4x12 reps |
rest: 60s
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Machine Seated Leg Curl
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4x12 reps |
rest: 90s
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Machine Leg Extension
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4x12 reps |
rest: 90s
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3x12 reps |
rest: 0s
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Dumbbell Stiff-Leg Deadlift
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3x12 reps |
rest: 60s
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Cable Shoulder Extension
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4x12 reps |
rest: 60s
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Cable Bicep Curl (Close Grip)
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4x12 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x12 reps |
rest: 60s
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3x12 reps |
rest: 60s
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Cable Rope Hammer Curl
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3x12 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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3x12 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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4x12 reps |
rest: 60s
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3x12 reps |
rest: 0s
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3x12 reps |
rest: 90s
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3x12 reps |
rest: 60s
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Machine Reverse Fly
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4x12 reps |
rest: 90s
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3x12 reps |
rest: 60s
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Barbell Front Raise
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3x12 reps |
rest: 0s
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Barbell Upright Row
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3x12 reps |
rest: 60s
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