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Barbell Bench Press
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6x6 reps |
rest: 75s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Barbell Decline Bench Press
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3x8 reps |
rest: 60s
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Machine Fly
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5x12 reps |
rest: 45s
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Hanging Knee Raise
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3x10 reps |
rest: 0s
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Decline Crunch
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3x20 reps |
rest: 30s
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Step Machine
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0x10 reps |
rest: 20s
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Smith Machine Squat
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4x10 reps |
rest: 60s
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Machine Leg Press
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4x10 reps |
rest: 60s
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Machine Leg Extension
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3x10 reps |
rest: 0s
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Machine Leg Curl (Prone)
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3x10 reps |
rest: 60s
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Machine Seated Calf Raise
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3x15 reps |
rest: 60s
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3x15 reps |
rest: 60s
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Walking
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1x10 reps |
rest: 20s
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Cable Front Lat Pulldown (Close Grip)
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6x6 reps |
rest: 75s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Barbell Romanian Deadlift
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3x8 reps |
rest: 60s
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Barbell Bent-Over Row
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5x12 reps |
rest: 45s
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Parallel Bar Leg Raise
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3x10 reps |
rest: 0s
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Weight Plate Russian Twist
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3x20 reps |
rest: 30s
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Elliptical Training
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0x10 reps |
rest: 20s
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Barbell Bench Press (Close Grip)
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4x8 reps |
rest: 60s
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EZ Bar Curl
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4x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Dumbbell Incline Curl
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3x8 reps |
rest: 60s
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EZ Bar Incline Tricep Extension
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3x10 reps |
rest: 0s
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Dumbbell Alternating Bicep Curl
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3x10 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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Step Machine
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0x10 reps |
rest: 15s
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Dumbbell Seated 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: 60s
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Dumbbell Reverse Fly
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3x8 reps |
rest: 0s
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Dumbbell One-Arm Front Raise
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3x8 reps |
rest: 60s
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Cable Lateral Raise
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2x10 reps |
rest: 0s
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Dumbbell Shoulder Shrug
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2x10 reps |
rest: 60s
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Machine Ab Crunch
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4x20 reps |
rest: 30s
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Elliptical Training
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0x10 reps |
rest: 20s
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Dumbbell Bench Press
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6x8 reps |
rest: 0s
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Cable Lat Pulldown (Wide Grip)
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6x8 reps |
rest: 60s
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Barbell Incline Bench Press
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6x8 reps |
rest: 0s
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6x8 reps |
rest: 60s
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Decline Crunch
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4x20 reps |
rest: 30s
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Step Machine
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1x10 reps |
rest: 25s
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Smith Machine Squat
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4x10 reps |
rest: 60s
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Machine Leg Press
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4x10 reps |
rest: 60s
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Machine Leg Extension
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3x10 reps |
rest: 0s
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Machine Leg Curl (Prone)
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3x10 reps |
rest: 60s
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Machine Seated Calf Raise
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3x15 reps |
rest: 60s
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3x15 reps |
rest: 60s
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Rowing
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0x10 reps |
rest: 12s
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Smith Machine Shoulder Press
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4x12 reps |
rest: 0s
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Dumbbell Hammer Curl
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4x12 reps |
rest: 0s
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Cable Shoulder Extension
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4x12 reps |
rest: 60s
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Machine Reverse Fly
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4x12 reps |
rest: 0s
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Dumbbell Concentration Curl
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4x12 reps |
rest: 0s
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Cable Rope Overhead Tricep Extension
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4x12 reps |
rest: 60s
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Elliptical Training
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1x10 reps |
rest: 25s
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