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Crunch
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3x15 reps |
rest: 60s
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Oblique Crunch
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6x15 reps |
rest: 60s
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Plank
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3x15 reps |
rest: 60s
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Side Bridge
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6x15 reps |
rest: 60s
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Leg Pull-In
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3x15 reps |
rest: 60s
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3x15 reps |
rest: 60s
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Elliptical Training
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1x15 reps |
rest: 5s
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Smith Machine Squat
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5x15 reps |
rest: 90s
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Kettlebell One-Arm Swing
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5x20 reps |
rest: 90s
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8x15 reps |
rest: 90s
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Kettlebell Single-Leg Deadlift
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8x15 reps |
rest: 90s
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Dumbbell Lunge
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4x15 reps |
rest: 60s
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Machine Leg Extension
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4x15 reps |
rest: 90s
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Machine Ab Crunch
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4x15 reps |
rest: 60s
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Elliptical Training
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1x15 reps |
rest: 5s
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Smith Machine Deadlift
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6x15 reps |
rest: 90s
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4x15 reps |
rest: 90s
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Dumbbell Reverse Lunge
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4x20 reps |
rest: 60s
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Kettlebell One-Arm Clean and Jerk
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8x15 reps |
rest: 90s
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Machine Leg Curl (Prone)
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5x15 reps |
rest: 90s
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Machine Ab Crunch
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4x15 reps |
rest: 90s
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3x15 reps |
rest: 90s
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Machine Leg Extension
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4x15 reps |
rest: 120s
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Machine Seated Leg Curl
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4x15 reps |
rest: 120s
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Machine Leg Press
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5x15 reps |
rest: 120s
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Smith Machine Decline Bench Press
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8x15 reps |
rest: 90s
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Smith Machine Bent-Over Row
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5x15 reps |
rest: 90s
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Dumbbell One-Arm Lateral Raise
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5x15 reps |
rest: 120s
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Cable Lat Pulldown (Wide Grip)
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5x15 reps |
rest: 120s
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Cable Cross-Over
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5x15 reps |
rest: 120s
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Barbell Pullover
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5x15 reps |
rest: 90s
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Dumbbell Seated Alternating Hammer Curl
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5x15 reps |
rest: 90s
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Dumbbell Seated Tricep Press
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5x15 reps |
rest: 120s
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Dumbbell One-Arm Incline Curl
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5x15 reps |
rest: 120s
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3x15 reps |
rest: 120s
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Elliptical Training
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1x15 reps |
rest: 5s
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Machine Assisted Pull-Up
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3x15 reps |
rest: 90s
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Push-Up (Wide Hand)
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3x15 reps |
rest: 90s
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Dumbbell Incline Bench Press
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5x15 reps |
rest: 90s
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Cable Seated Row
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5x15 reps |
rest: 90s
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Cable V Bar Pulldown
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5x15 reps |
rest: 90s
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Cable Rope Face Pull
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5x15 reps |
rest: 90s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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5x15 reps |
rest: 90s
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Dumbbell Incline Curl
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5x15 reps |
rest: 90s
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Single-Leg Bench Dip
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4x15 reps |
rest: 90s
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Machine Seated Tricep Dip
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4x15 reps |
rest: 90s
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Dumbbell Hammer Curl (Cross Body)
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3x15 reps |
rest: 120s
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