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5 exercises, 5 sets, 5 days a week.
Dumbbell Bench Press
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5x8 reps |
rest: 190s
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Dumbbell Incline Bench Press
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5x8 reps |
rest: 190s
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Dumbbell Decline Bench Press
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5x8 reps |
rest: 190s
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Dumbbell Incline Fly
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5x8 reps |
rest: 190s
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Cable Lower Chest Raise
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5x8 reps |
rest: 190s
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5x8 reps |
rest: 150s
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Barbell Squat
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3x12 reps |
rest: 120s
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Machine Leg Press
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3x12 reps |
rest: 120s
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Machine Leg Extension
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5x8 reps |
rest: 150s
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Machine Seated Leg Curl
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5x8 reps |
rest: 150s
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Dumbbell Seated Arnold Press
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5x8 reps |
rest: 150s
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Dumbbell Lateral Raise
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5x8 reps |
rest: 150s
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5x8 reps |
rest: 150s
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Smith Machine Incline Shoulder Raise
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5x8 reps |
rest: 150s
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Smith Machine Shrug
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5x8 reps |
rest: 150s
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Dumbbell Alternating Bicep Curl
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5x8 reps |
rest: 150s
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Dumbbell Alternating Hammer Curl
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5x8 reps |
rest: 150s
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Dumbbell Alternating Preacher Curl
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5x8 reps |
rest: 150s
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Dumbbell Decline Tricep Extension
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5x8 reps |
rest: 150s
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Cable Rope High Pulley Tricep Extension
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5x8 reps |
rest: 150s
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Dumbbell One-Arm Row
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5x8 reps |
rest: 150s
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Cable Lat Pulldown (Wide Grip)
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5x8 reps |
rest: 150s
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Dual Cable Triceps Extension
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5x8 reps |
rest: 150s
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Machine Seated Row
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5x8 reps |
rest: 150s
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Back Hyperextension
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5x8 reps |
rest: 150s
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