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1x12 reps • 600s |
rest: 60s
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4x12 reps • 120s |
rest: 60s
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Machine Leg Curl (Prone)
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4x12 reps |
rest: 60s
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Machine Calf Raise
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4x12 reps |
rest: 60s
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Barbell Incline Bench Press
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4x12 reps |
rest: 60s
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Barbell Military Press
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4x12 reps |
rest: 60s
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Cable Shoulder Extension
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4x12 reps |
rest: 60s
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Dumbbell One-Arm Incline Curl
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4x12 reps |
rest: 60s
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1x12 reps • 600s |
rest: 60s
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Bodyweight Lunge
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4x12 reps |
rest: 60s
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Bodyweight Rear Lunge
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4x12 reps |
rest: 60s
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Machine Seated Calf Raise
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4x12 reps |
rest: 60s
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Barbell Decline Bench Press
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4x12 reps |
rest: 60s
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Dumbbell Front Raise
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4x12 reps |
rest: 60s
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Barbell Reverse Curl
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4x12 reps |
rest: 60s
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Dip
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4x12 reps |
rest: 60s
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Cable Tricep Kickback
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4x12 reps |
rest: 60s
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1x12 reps • 600s |
rest: 60s
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Barbell Squat
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4x12 reps |
rest: 60s
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Barbell Sumo Deadlift
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4x12 reps |
rest: 60s
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Machine Calf Raise
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4x12 reps |
rest: 60s
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Barbell Bench Press
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4x12 reps |
rest: 60s
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Machine Deltoid Raise
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4x12 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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4x12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x12 reps |
rest: 60s
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1x12 reps • 600s |
rest: 60s
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4x12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x12 reps |
rest: 60s
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Machine Seated Calf Raise
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4x12 reps |
rest: 60s
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Machine Reverse Fly
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4x12 reps |
rest: 60s
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Machine Fly
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4x12 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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4x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x12 reps |
rest: 60s
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Barbell Curl
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4x12 reps |
rest: 60s
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1x12 reps • 600s |
rest: 60s
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Barbell Sumo Deadlift
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4x12 reps |
rest: 60s
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Barbell Squat
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4x12 reps |
rest: 60s
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Barbell Upright Row
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4x12 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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4x12 reps |
rest: 60s
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Barbell Reverse Curl
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4x12 reps |
rest: 60s
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Dumbbell Tricep Extension (Supine)
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4x12 reps |
rest: 60s
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1x12 reps • 600s |
rest: 60s
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Sit-Up
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4x30 reps |
rest: 60s
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Push-Up
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4x30 reps |
rest: 60s
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Pull-Up
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4x10 reps |
rest: 60s
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Jump Squat
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4x25 reps |
rest: 60s
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Mountain Climber
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4x25 reps |
rest: 60s
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Plank
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4x12 reps |
rest: 60s
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