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Barbell Bench Press
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell Bench Press
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell Incline Fly
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4x12,10,8,6 reps |
rest: 60s
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Bench Dip
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4x12,10,8,6 reps |
rest: 60s
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EZ Bar Tricep Extension (Close Grip)
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4x12,10,8,6 reps |
rest: 60s
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Barbell Overhead Tricep Extension
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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4x12,10,8,6 reps |
rest: 60s
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Cable Shoulder Extension
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4x12,10,8,6 reps |
rest: 60s
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Cable Deltoid Raise
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4x12,10,8,6 reps |
rest: 60s
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Push-Up
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4x20 reps |
rest: 60s
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Dumbbell Seated One-Arm Wrist Curl
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4x12,10,8,6 reps |
rest: 60s
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Smith Machine Behind the Back Wrist Curl
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4x12,10,8,6 reps |
rest: 60s
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Barbell Squat
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4x12,10,8,6 reps |
rest: 60s
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Machine Leg Press
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3x8 reps |
rest: 60s
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Machine Leg Extension
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4x12,10,8,6 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x12,10,8,6 reps |
rest: 60s
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Machine Seated Calf Raise
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4x12,10,8,6 reps |
rest: 60s
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Machine Seated Leg Curl
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4x12,10,8,6 reps |
rest: 60s
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Calf Press On Leg Press
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4x12,10,8,6 reps |
rest: 60s
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Machine Calf Raise
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell Lunge
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4x12,10,8,6 reps |
rest: 60s
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Hack Squat
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4x12,10,8,6 reps |
rest: 60s
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Machine Single-Leg Press
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4x12,10,8,6 reps |
rest: 60s
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Smith Machine Split Squat
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4x12,10,8,6 reps |
rest: 60s
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Crunch
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4x20 reps |
rest: 60s
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Abdominal Pendulum
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4x20 reps |
rest: 60s
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Barbell Curl
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4x12,10,8,6 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x12,10,8,6 reps |
rest: 60s
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Barbell Deadlift
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell One-Arm Row
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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4x12,10,8,6 reps |
rest: 60s
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Barbell Preacher Curl
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4x12,10,8,6 reps |
rest: 60s
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T Bar Row
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4x12,10,8,6 reps |
rest: 60s
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Machine Lat Pulldown (Reverse Grip)
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4x12,10,8,6 reps |
rest: 60s
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Barbell Kneeling Wrist Curl (Palms Down)
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4x12,10,8,6 reps |
rest: 60s
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Wrist Roller
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4x12,10,8,6 reps |
rest: 60s
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Barbell Squat
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4x12,10,8,6 reps |
rest: 60s
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Barbell Lunge
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4x12,10,8,6 reps |
rest: 60s
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Barbell Standing Calf Raise
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4x12,10,8,6 reps |
rest: 60s
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Machine Leg Extension
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4x12,10,8,6 reps |
rest: 60s
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Machine Leg Press
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell Lunge
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4x12,10,8,6 reps |
rest: 60s
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Hack Calf Raise
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4x12,10,8,6 reps |
rest: 60s
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Machine Seated Calf Raise
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4x12,10,8,6 reps |
rest: 60s
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Machine Calf Raise
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4x12,10,8,6 reps |
rest: 60s
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Smith Machine Split Squat
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4x12,10,8,6 reps |
rest: 60s
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Barbell Kneeling Squat
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4x12,10,8,6 reps |
rest: 60s
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Air Bike
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4x20 reps |
rest: 60s
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Plank
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4x12,10,8,6 reps |
rest: 60s
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Barbell Curl
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4x12,10,8,6 reps |
rest: 60s
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Dip
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4x20 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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4x12,10,8,6 reps |
rest: 60s
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Cable Shoulder Extension
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell Tricep Extension
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4x12,10,8,6 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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4x12,10,8,6 reps |
rest: 60s
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Barbell Preacher Curl
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4x12,10,8,6 reps |
rest: 60s
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Dumbbell Hammer Curl
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4x12,10,8,6 reps |
rest: 60s
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Cable Tricep Pushdown (V-Bar)
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4x12,10,8,6 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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4x12,10,8,6 reps |
rest: 60s
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One-Knee to Chest (Supine)
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3x8 reps |
rest: 60s
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Hundreds
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3x8 reps |
rest: 60s
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Scorpion
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Wrist Curl
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3x8 reps |
rest: 60s
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Barbell Round the World Shoulder Stretch
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3x8 reps |
rest: 60s
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