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5 Days 2 days of rest with daily abs. Push day, pull day, leg day, push day, composite day with two times run per week.
Barbell Bench Press
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5x9 reps |
rest: 60s
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Leverage Incline Chest Press
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5x9 reps |
rest: 60s
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Barbell Decline Bench Press
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5x9 reps • 60s |
rest: 60s
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Dumbbell Alternating Tricep Kickback
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5x9 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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5x9 reps |
rest: 60s
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Weight Plate Russian Twist
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5x9 reps |
rest: 60s
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T Bar Row
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5x9 reps |
rest: 60s
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Cable Seated Row
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5x9 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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5x9 reps |
rest: 60s
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Barbell Curl
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5x9 reps • 60s |
rest: 60s
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Barbell Preacher Curl
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5x9 reps |
rest: 60s
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Machine Ab Crunch
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5x9 reps |
rest: 60s
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Barbell Squat
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5x9 reps |
rest: 60s
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Barbell Front Squat
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5x9 reps |
rest: 60s
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Machine Leg Press (Narrow Stance)
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5x9 reps |
rest: 60s
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Machine Leg Curl (Prone)
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5x9 reps |
rest: 60s
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Machine Leg Extension
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5x9 reps |
rest: 60s
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Barbell Standing Calf Raise
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5x5 reps |
rest: 60s
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Plank
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2x9 reps • 60s |
rest: 60s
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Barbell Incline Bench Press
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5x9 reps |
rest: 60s
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Dumbbell Incline Bench Press
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5x9 reps |
rest: 60s
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Barbell Shrug
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5x9 reps |
rest: 60s
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Dumbbell Alternating Front Raise
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5x9 reps • 60s |
rest: 60s
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Barbell Military Press
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5x9 reps |
rest: 60s
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Crunch
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5x9 reps |
rest: 60s
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Pull-Up
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5x9 reps |
rest: 60s
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EZ Bar Close Grip Curl
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5x9 reps • 60s |
rest: 60s
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Barbell Tricep Extension (Supine)
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5x9 reps • 60s |
rest: 60s
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Dumbbell Concentration Curl
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5x9 reps |
rest: 60s
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Tricep Push-Up
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5x9 reps |
rest: 60s
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Sit-Up
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5x9 reps |
rest: 60s
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