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weekly workouts. chest, back, shoulders, biceps, triceps. bi bi bi bu bi ho h d jbdhvdubj hsjdbud hd did us sjs sjs
Barbell Bench Press
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3x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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3x10 reps |
rest: 60s
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Dumbbell Fly
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3x10 reps |
rest: 60s
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Cable Shoulder Extension
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3x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x10 reps |
rest: 60s
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Cable Cross-Over
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3x10 reps |
rest: 60s
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Cable Cross-Over
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3x10 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Barbell Bent-Over Row
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3x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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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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EZ Bar Curl
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3x8 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x8 reps |
rest: 60s
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Cable Seated Row
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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 Leg Press
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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 Leg Curl (Prone)
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Machine Calf Raise
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3x8 reps |
rest: 60s
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Barbell Military Press
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3x8 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x8 reps |
rest: 60s
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Dumbbell Seated Side Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell Upright Row
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3x8 reps |
rest: 60s
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EZ Bar Decline Close Grip Skull Crusher
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3x8 reps |
rest: 60s
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Bench Dip
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3x8 reps |
rest: 60s
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Chin-Up (Close Grip)
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3x8 reps |
rest: 60s
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Dumbbell Arnold Press
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3x8 reps |
rest: 60s
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