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Barbell Bench Press
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5x5 reps |
rest: 60s
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Barbell Clean and Jerk
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3x8 reps |
rest: 45s
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Cable Tricep Pushdown (V-Bar)
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3x8 reps |
rest: 45s
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Cable Rope High Pulley Tricep Extension
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3x12 reps |
rest: 60s
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Elevated Push-Up
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3x8 reps |
rest: 45s
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Dumbbell Incline Fly
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3x8 reps |
rest: 45s
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Dumbbell Lateral Raise
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3x20 reps |
rest: 60s
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Weighted Tricep Dip
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3x15 reps |
rest: 60s
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3x15 reps |
rest: 45s
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T Bar Row
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4x8 reps |
rest: 45s
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Barbell Bent-Over Row
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x15 reps |
rest: 45s
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Cable Bicep Curl
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4x12 reps |
rest: 45s
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Cable Seated Row
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3x12 reps |
rest: 60s
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Dumbbell Hammer Curl
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4x12 reps |
rest: 60s
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Pull-Up
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3x8 reps |
rest: 45s
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Dumbbell Concentration Curl
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3x8 reps |
rest: 45s
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Kettlebell Renegade Row
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3x8 reps |
rest: 45s
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Barbell Standing Calf Raise
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3x15 reps |
rest: 60s
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Barbell Squat
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4x12 reps |
rest: 60s
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Machine Leg Press
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3x12 reps |
rest: 60s
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Bench Hip Thrust
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3x8 reps |
rest: 45s
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Glute Kickback
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3x12 reps |
rest: 45s
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Barbell Side Split Squat
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3x8 reps |
rest: 45s
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Dumbbell Lunge
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3x8 reps |
rest: 45s
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Machine Seated Leg Curl
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3x12 reps |
rest: 60s
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Machine Leg Extension
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3x12 reps |
rest: 60s
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Dumbbell Step-Up
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3x8 reps |
rest: 45s
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Barbell Military Press
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5x5 reps |
rest: 60s
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Barbell Bench Press
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3x12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 60s
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3x8 reps |
rest: 45s
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Dumbbell Front Raise
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3x20 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x20 reps |
rest: 60s
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Bench Push-Up
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3x8 reps |
rest: 45s
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Weighted Tricep Dip
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3x8 reps |
rest: 60s
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Rowing
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1x0 reps |
rest: 15s
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Barbell Upright Row
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3x8 reps |
rest: 60s
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T Bar Row
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3x8 reps |
rest: 45s
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Barbell Deadlift
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4x12 reps |
rest: 45s
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Dumbbell One-Arm Row
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3x12 reps |
rest: 45s
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Cable Seated Row
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3x12 reps |
rest: 60s
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Cable Rope Face Pull
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5x15 reps |
rest: 60s
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Dumbbell Hammer Curl
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4x12 reps |
rest: 60s
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EZ Bar Curl
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3x12 reps |
rest: 45s
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Barbell Squat
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4x12 reps |
rest: 60s
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Machine Leg Press
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3x8 reps |
rest: 60s
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Machine Seated Leg Curl
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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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Dumbbell Step-Up
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3x8 reps |
rest: 45s
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Donkey Calf Raise
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4x12 reps |
rest: 45s
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Glute Kickback
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4x12 reps |
rest: 45s
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Bench Hip Thrust
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3x12 reps |
rest: 45s
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