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Barbell Incline Bench Press
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5x20,15,12,10,8 reps |
rest: 60s
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Dumbbell Fly
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4x15,12,10,8 reps |
rest: 60s
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Barbell Decline Bench Press
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4x15,12,10,8 reps |
rest: 60s
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Barbell Bench Press
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5x15,12,10,8 reps |
rest: 60s
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4x15,12,10,8 reps |
rest: 60s
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Barbell Reverse Bench Press (Wide Grip)
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4x15,12,10,8 reps |
rest: 60s
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Dumbbell One-Arm Preacher Curl
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4x15,12,10,8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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5x15,12,10,10,8 reps |
rest: 60s
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Dumbbell One-Arm Preacher Hammer Curl
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4x15,12,10,8 reps |
rest: 60s
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Cable Shoulder Extension
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5x15,12,10,8 reps |
rest: 60s
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Cable One-Arm High Curl
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4x15,12,10,8 reps |
rest: 60s
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Dip
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4x20 reps |
rest: 60s
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Tricep Push-Up
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3x15,12,10,8 reps |
rest: 60s
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Machine Leg Extension
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4x25,20,15,10,8 reps |
rest: 60s
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Machine Leg Press
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5x20,15,12,10,8 reps |
rest: 60s
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Dumbbell Lunge
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4x20 reps |
rest: 60s
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Machine Kneeling Leg Curl
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4x25,20,15,12 reps |
rest: 60s
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Machine Calf Raise
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6x20 reps |
rest: 60s
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Machine Shoulder Press
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4x20,15,12,10 reps |
rest: 60s
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Cable One-Arm Lateral Raise
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4x15,12,10,8 reps |
rest: 60s
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Cable Front Raise
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4x15,12,10,8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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5x20 reps |
rest: 60s
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Dumbbell One-Arm Shoulder Press
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5x15,12,10,8 reps |
rest: 60s
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5x1 reps |
rest: 60s
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Pull-Up
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4x15,12,10,8 reps |
rest: 60s
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4x15,12,10,8 reps |
rest: 60s
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Cable One-Arm Seated Row
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4x15,12,10,8 reps |
rest: 60s
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Machine Lat Pulldown
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5x15,12,10,10,8 reps |
rest: 60s
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Cable Shoulder Extension
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4x20,15,12,10 reps |
rest: 60s
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Back Hyperextension
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4x20,15,12,10 reps |
rest: 60s
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