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Dumbbell 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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Machine Shoulder Press
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4x10 reps |
rest: 60s
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Machine Fly
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4x10 reps |
rest: 60s
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Machine Deltoid Raise
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4x10 reps |
rest: 60s
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Dip
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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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Pull-Up
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4x10 reps |
rest: 60s
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Cable Seated Row
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4x10 reps |
rest: 60s
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Machine Seated Row
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3x10 reps |
rest: 60s
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4x12 reps |
rest: 60s
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Cable Upper Row
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4x10 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x10 reps |
rest: 60s
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Dumbbell Incline Spider Curl
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3x10 reps |
rest: 60s
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Cable Bicep Curl
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3x8 reps |
rest: 60s
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Hack Squat
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5x8 reps |
rest: 60s
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Machine Leg Extension
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5x12 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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4x8 reps |
rest: 60s
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Machine Single-Leg Curl
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3x12 reps |
rest: 60s
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Machine Leg Press
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3x10 reps |
rest: 60s
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Machine Hip Adduction
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4x12 reps |
rest: 60s
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Machine Seated Calf Raise
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3x12 reps |
rest: 60s
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Machine Calf Raise
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3x12 reps |
rest: 60s
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Dumbbell Bench Press
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4x6 reps |
rest: 60s
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Machine Bench Press
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3x10 reps |
rest: 60s
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Machine Fly
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4x10 reps |
rest: 60s
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4x8 reps |
rest: 60s
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Cable One-Arm Lat Pulldown
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4x12 reps |
rest: 60s
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Machine Seated Row
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3x10 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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4x10 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x8 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x10 reps |
rest: 60s
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Machine Deltoid Raise
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4x10 reps |
rest: 60s
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EZ Bar Incline Tricep Extension
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4x10 reps |
rest: 60s
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4x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x10 reps |
rest: 60s
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Dumbbell Incline Spider Curl
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4x10 reps |
rest: 60s
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Hack Squat
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4x8 reps |
rest: 60s
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Machine Leg Extension
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4x12 reps |
rest: 60s
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Barbell Hip Thrust
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4x10 reps |
rest: 60s
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Machine Single-Leg Curl
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4x12 reps |
rest: 60s
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Machine Leg Press
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3x10 reps |
rest: 60s
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Machine Seated Calf Raise
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3x12 reps |
rest: 60s
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Machine Calf Raise
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3x12 reps |
rest: 60s
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