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Machine Leg Press
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3x7 reps |
rest: 70s
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Machine Kneeling Leg Curl
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3x7 reps |
rest: 60s
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Leverage Incline Chest Press
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3x7 reps |
rest: 70s
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Dumbbell Incline Fly
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3x7 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x7 reps |
rest: 60s
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Cable Seated Row
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3x7 reps |
rest: 70s
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Dumbbell One-Arm Front Raise
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3x7 reps |
rest: 60s
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Dumbbell Alternating Deltoid Raise
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3x7 reps |
rest: 60s
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EZ Bar Curl
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3x7 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x7 reps |
rest: 60s
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Barbell Deadlift
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3x7 reps |
rest: 70s
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Back Hyperextension
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3x7 reps |
rest: 60s
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Machine Leg Extension
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3x7 reps |
rest: 60s
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Machine Seated Leg Curl
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3x7 reps |
rest: 60s
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Smith Machine Bench Press
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3x7 reps |
rest: 70s
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Machine Fly
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3x7 reps |
rest: 60s
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Smith Machine Shoulder Press
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3x7 reps |
rest: 70s
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Barbell Upright Row
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3x7 reps |
rest: 60s
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Preacher Curl Machine
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3x7 reps |
rest: 60s
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Cable Tricep Pushdown (V-Bar)
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3x7 reps |
rest: 60s
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4x7 reps |
rest: 70s
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Hack Calf Raise
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4x7 reps |
rest: 60s
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Leverage Decline Chest Press
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3x7 reps |
rest: 60s
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Cable Lower Chest Raise
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3x7 reps |
rest: 60s
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Smith Machine Bent-Over Row (Reverse Grip)
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3x7 reps |
rest: 60s
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Machine Reverse Lat Pulldown (Close Grip)
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3x7 reps |
rest: 60s
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Dumbbell Seated Alternating Arnold Press
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3x7 reps |
rest: 60s
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Cable Internal Rotation
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3x7 reps |
rest: 60s
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Cable Dual Overhead Curl
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3x7 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x7 reps |
rest: 60s
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Smith Machine Squat
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3x8 reps |
rest: 70s
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Barbell Stiff-Leg Deadlift
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3x8 reps |
rest: 60s
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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Fly
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3x7 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 60s
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Cable V Bar Pulldown
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3x8 reps |
rest: 60s
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Barbell Military Press
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4x7 reps |
rest: 70s
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Machine Reverse Fly
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3x8 reps |
rest: 60s
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Dumbbell Concentration Curl
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3x8 reps |
rest: 60s
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Machine Assisted Dip
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3x8 reps |
rest: 60s
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Smith Machine Front Squat
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3x7 reps |
rest: 70s
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Machine Leg Curl (Prone)
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3x7 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x7 reps |
rest: 60s
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Dumbbell Incline Fly
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3x7 reps |
rest: 60s
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Leverage Machine High Row
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3x7 reps |
rest: 60s
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Cable Shoulder Extension
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3x7 reps |
rest: 60s
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Leverage Machine Shrug
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4x7 reps |
rest: 60s
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Cable Rope Face Pull
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3x7 reps |
rest: 60s
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Cable One-Arm Preacher Curl
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3x7 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x7 reps |
rest: 60s
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