Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
BDR
Dumbbell Bench Press
|
3x8 reps |
rest: 180s
|
||
Smith Machine Incline Bench Press
|
2x12 reps |
rest: 90s
|
||
Machine Fly
|
3x8 reps |
rest: 120s
|
||
Machine Shoulder Press
|
3x12 reps |
rest: 19s
|
||
Dumbbell Incline Curl
|
3x6 reps |
rest: 120s
|
||
Dumbbell Cross Body Hammer Curl
|
2x12 reps |
rest: 90s
|
||
Machine Crunch
|
3x12 reps |
rest: 90s
|
Dumbbell Lateral Raise
|
3x8 reps |
rest: 120s
|
||
Weighted Pull-Up
|
4x6 reps |
rest: 180s
|
||
Cable One-Arm Seated Row
|
3x12 reps |
rest: 120s
|
||
Machine Seated Row
|
3x8 reps |
rest: 0s
|
||
machine shrug
|
3x8 reps |
rest: 120s
|
||
Hanging Leg Raise
|
3x12 reps |
rest: 90s
|
||
rear delt cable pull
|
3x12 reps |
rest: 90s
|
||
Cable One-Arm Tricep Extension
|
3x10 reps |
rest: 90s
|
Seated Leg Curl
|
3x12 reps |
rest: 120s
|
||
Leg Press
|
3x8 reps |
rest: 200s
|
||
Leg Extension
|
3x10 reps |
rest: 120s
|
||
Back Hyperextension
|
3x12 reps |
rest: 90s
|
||
Machine Calf Press
|
3x12 reps |
rest: 90s
|
||
Machine Crunch
|
3x12 reps |
rest: 90s
|
Barbell Shoulder Press
|
3x6 reps |
rest: 180s
|
||
Smith Machine Shoulder Press
|
2x12 reps |
rest: 120s
|
||
egyptian lateral raise
|
4x10 reps |
rest: 120s
|
||
Machine Fly
|
3x8 reps |
rest: 120s
|
||
Cable Biceps Curl
|
3x10 reps |
rest: 120s
|
||
Dumbbell Cross Body Hammer Curl
|
2x12 reps |
rest: 90s
|
Machine Seated Row
|
4x8 reps |
rest: 180s
|
||
Dumbbell One-Arm Row
|
3x8 reps |
rest: 120s
|
||
Dumbbell Shoulder Shrug
|
4x12 reps |
rest: 120s
|
||
bench supported cable pulldown
|
3x12 reps |
rest: 120s
|
||
Cable One-Arm Tricep Extension
|
3x10 reps |
rest: 90s
|
||
rear delt cable pull
|
3x12 reps |
rest: 90s
|
||
Hanging Leg Raise
|
3x12 reps |
rest: 60s
|
y raise
|
4x8 reps |
rest: 180s
|
||
Barbell Deadlift
|
3x5 reps |
rest: 240s
|
||
Machine Single-Leg Press
|
3x10 reps |
rest: 90s
|
||
Machine Narrow Stance Leg Press
|
3x12 reps |
rest: 120s
|
||
Machine Calf Press
|
3x12 reps |
rest: 90s
|
||
Cable Reverse Fly
|
3x12 reps |
rest: 90s
|