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Barbell Bench Press
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3x12 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x12 reps |
rest: 60s
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Machine Fly
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2x12 reps |
rest: 60s
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Cable Seated Row
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2x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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2x15 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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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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Barbell Squat
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3x12 reps |
rest: 60s
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Barbell Deadlift
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3x12 reps |
rest: 60s
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Machine Calf Raise
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3x15 reps |
rest: 60s
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Machine Leg Extension
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2x12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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2x12 reps |
rest: 60s
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Machine Seated Calf Raise
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2x12 reps |
rest: 60s
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Cable Kneeling Crunch
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3x12 reps |
rest: 60s
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Cable Pull Through
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3x12 reps |
rest: 60s
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Swimming
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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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Barbell Deadlift
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3x8 reps |
rest: 60s
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Barbell Shoulder Press
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3x812 reps |
rest: 60s
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Machine Bench Press
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2x12 reps |
rest: 60s
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Cable Rear Pulldown (Wide Grip)
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2x12 reps |
rest: 60s
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Machine Shoulder Press
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2x12 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x12 reps |
rest: 60s
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Dip
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3x12 reps |
rest: 60s
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Machine Leg Press
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3x20 reps |
rest: 60s
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Barbell Deadlift
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3x12 reps |
rest: 60s
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Calf Press On Leg Press
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3x15 reps |
rest: 60s
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Hack Squat
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2x12 reps |
rest: 60s
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Machine Seated Leg Curl
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2x12 reps |
rest: 60s
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Machine Seated Calf Raise
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2x12 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Back Hyperextension
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3x12 reps |
rest: 60s
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Cable Wrist Curl
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3x12 reps |
rest: 60s
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Dumbbell Reverse Preacher Curl
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3x12 reps |
rest: 60s
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Indoor Cycling
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3x8 reps |
rest: 60s
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Step Machine
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3x8 reps |
rest: 60s
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