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Full Body Routine
10-20 second rests between sets
Barbell Deadlift
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3x8 reps |
rest: 60s
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Dumbbell Lunge
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3x8 reps |
rest: 60s
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Machine Calf Press
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3x8 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 60s
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Pull-Up
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3x8 reps |
rest: 60s
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Barbell Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Barbell Drag Curl
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3x8 reps |
rest: 60s
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Preacher Curl Machine
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3x8 reps |
rest: 60s
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Barbell Reverse Tricep Bench Press
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3x8 reps |
rest: 60s
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Cable Shoulder Extension
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3x8 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Kettlebell Figure Eight
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3x8 reps |
rest: 60s
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Kettlebell One-Arm Swing
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3x8 reps |
rest: 60s
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Kettlebell One-Arm Swing
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3x8 reps |
rest: 60s
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Oblique Crunch
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3x8 reps |
rest: 60s
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Hanging Leg Raise
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3x8 reps |
rest: 60s
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Barbell Incline Bench Press
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3x8 reps |
rest: 60s
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Machine Fly
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3x8 reps |
rest: 60s
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Barbell Row
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3x8 reps |
rest: 60s
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Cable Rope Face Pull
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3x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 60s
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Barbell Front Raise
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3x8 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 60s
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Machine Single-Leg Curl
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3x8 reps |
rest: 60s
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Barbell Curl
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3x8 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x8 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x8 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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3x8 reps |
rest: 60s
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Kettlebell One-Arm Swing
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4x8 reps |
rest: 20s
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Tuck Crunch
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4x8 reps |
rest: 20s
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Barbell Side Split Squat
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4x8 reps |
rest: 20s
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Barbell Calf Raise
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4x8 reps |
rest: 20s
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Barbell Romanian Deadlift
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4x8 reps |
rest: 20s
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Dumbbell Bench Press
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4x8 reps |
rest: 20s
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Cable Reverse Fly
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4x8 reps |
rest: 20s
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Dumbbell Alternating Lateral Raise
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4x8 reps |
rest: 20s
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Dumbbell Concentration Curl
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4x8 reps |
rest: 20s
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Dip
|
4x8 reps |
rest: 20s
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