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A great full body split in 3 days an hour and a half person split
Cable Lateral Raise
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3x10 reps |
rest: 0s
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Cable Lateral Raise
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3x10 reps |
rest: 0s
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Cable Front Raise
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3x10 reps |
rest: 0s
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Machine Seated Leg Curl
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3x10 reps |
rest: 60s
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Barbell Front Squat
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3x8 reps |
rest: 60s
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Barbell Shoulder Press
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3x8 reps |
rest: 60s
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Barbell Standing Calf Raise
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3x20 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 60s
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Dumbbell Lunge
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3x8 reps |
rest: 60s
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Cable Rope Face Pull
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3x10 reps |
rest: 60s
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Barbell Romanian Deadlift
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3x8 reps |
rest: 60s
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Barbell Bicep Drag Curl
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3x12 reps |
rest: 60s
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Barbell Reverse Curl
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3x12 reps |
rest: 60s
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Barbell Bicep Curl (Wide Grip)
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3x12 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x8 reps |
rest: 60s
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Dumbbell Incline Curl
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3x12 reps |
rest: 60s
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Dumbbell Fly
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3x10 reps |
rest: 60s
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Dumbbell Bench Press
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3x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 60s
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Dip
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3x10 reps |
rest: 60s
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Medicine Ball Overhead Slam
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3x10 reps |
rest: 60s
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Medicine Ball Catch and Throw
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3x10 reps |
rest: 60s
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Medicine Ball Catch and Throw
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3x10 reps |
rest: 60s
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Barbell Clean
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3x5 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x20 reps |
rest: 60s
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Barbell Snatch
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3x5 reps |
rest: 60s
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Dumbbell Incline Bench Row
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3x20 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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