Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
4 Day workweek.
Barbell Bench Press
|
3x8 reps |
rest: 60s
|
||
Barbell Incline Bench Press
|
3x8 reps |
rest: 60s
|
||
Dip
|
3x8 reps |
rest: 60s
|
||
Machine Fly
|
3x8 reps |
rest: 60s
|
||
Cable Tricep Pushdown (Rope)
|
3x8 reps |
rest: 60s
|
||
Machine Tricep Extension
|
3x8 reps |
rest: 60s
|
||
EZ Bar French Press
|
3x8 reps |
rest: 60s
|
||
Walking
|
1x8 reps • 5s |
rest: 0s
|
Pull-Up
|
3x8 reps |
rest: 60s
|
||
Barbell Deadlift
|
3x8 reps |
rest: 60s
|
||
Barbell Bent-Over Row
|
3x8 reps |
rest: 60s
|
||
EZ Bar Curl
|
3x8 reps |
rest: 60s
|
||
Dumbbell Alternating Incline Curl
|
3x8 reps |
rest: 60s
|
||
Dumbbell Alternating Hammer Curl
|
3x8 reps |
rest: 60s
|
||
Elliptical Training
|
1x8 reps • 5s |
rest: 0s
|
||
EZ Bar Curl (Reverse Grip)
|
3x8 reps |
rest: 60s
|
Barbell Squat
|
3x8 reps |
rest: 60s
|
||
Machine Leg Extension
|
3x8 reps |
rest: 60s
|
||
Machine Leg Curl (Prone)
|
3x8 reps |
rest: 60s
|
||
Barbell Shoulder Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
3x8 reps |
rest: 60s
|
||
Dumbbell Shoulder Shrug
|
3x8 reps |
rest: 60s
|
||
Machine Seated Calf Raise
|
3x8 reps |
rest: 60s
|
||
Rowing
|
1x8 reps • 5s |
rest: 0s
|
Air Bike
|
3x8 reps |
rest: 60s
|
||
Leg Raise
|
3x8 reps |
rest: 60s
|
||
Plank
|
3x8 reps |
rest: 60s
|
||
Alternating Heel Touch
|
3x8 reps |
rest: 60s
|
||
Sit-Up
|
3x8 reps |
rest: 60s
|
||
Cross Body Crunch
|
3x8 reps |
rest: 60s
|
||
Glute Kickback
|
3x8 reps |
rest: 60s
|
||
Walking
|
3x8 reps |
rest: 60s
|