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Target pairs of muscle groups. aim for 5 x 5 sets with 80% 1rpm of major lifts on targeting muscle groups aim for 8 to 12 failure.
Wide Grip Lat Pulldown
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4x8 reps |
rest: 60s
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Cable Seated Row
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4x8 reps |
rest: 60s
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Cable V Bar Pull-down
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4x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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4x8 reps |
rest: 60s
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Barbell Bench Press
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5x5 reps |
rest: 75s
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Dumbbell Incline Bench Press
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4x8 reps |
rest: 60s
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Dip
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4x8 reps |
rest: 60s
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Barbell Shoulder Press
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5x8 reps |
rest: 60s
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Dumbbell Shoulder Press
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4x8 reps |
rest: 60s
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Dumbbell Front Raise
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4x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x8 reps |
rest: 60s
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Dumbbell Bicep Curl
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4x8 reps |
rest: 60s
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Cable Rope Triceps Pushdown
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4x8 reps |
rest: 60s
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Cable Biceps Curl
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4x8 reps |
rest: 60s
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Dumbbell Hammer Curl
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4x8 reps |
rest: 60s
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Sit-Up
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3x8 reps |
rest: 60s
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Barbell Squat
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5x5 reps |
rest: 60s
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Barbell Standing Calf Raise
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4x8 reps |
rest: 60s
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Barbell Romanian Deadlift
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4x8 reps |
rest: 60s
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Barbell Deadlift
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5x5 reps |
rest: 60s
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Barbell Glute Bridge
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4x8 reps |
rest: 60s
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Dumbbell Lunge
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4x20 reps |
rest: 60s
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Barbell Bench Press
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5x10 reps |
rest: 90s
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Dumbbell Bench Press
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4x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x10 reps |
rest: 60s
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Dumbbell Fly
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4x10 reps |
rest: 60s
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Wide Grip Lat Pulldown
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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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Dumbbell Shoulder Shrug
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4x10 reps |
rest: 60s
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Sit Up
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3x20 reps |
rest: 60s
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Weight Plate Russian Twist
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3x10 reps |
rest: 60s
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Cable Crunch
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3x10 reps |
rest: 60s
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Cable Rope Triceps Pushdown
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4x8 reps |
rest: 60s
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Cable Biceps Curl
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4x8 reps |
rest: 60s
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Barbell Shoulder Press
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5x5 reps |
rest: 60s
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Dumbbell Bicep Curl
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5x5 reps |
rest: 60s
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Dumbbell Arnold Press
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Press
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3x8 reps |
rest: 60s
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Barbell Deadlift
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5x5 reps |
rest: 120s
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Barbell Romanian Deadlift
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4x8 reps |
rest: 60s
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Barbell Squat
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5x5 reps |
rest: 90s
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Barbell Standing Calf Raise
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4x8 reps |
rest: 60s
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Barbell Glute Bridge
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4x8 reps |
rest: 60s
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Barbell Hip Thrust
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4x8 reps |
rest: 60s
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