Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Barbell Bench Press
|
5x12 reps |
rest: 60s
|
||
Barbell Incline Bench Press
|
4x12 reps |
rest: 60s
|
||
Dumbbell Bench Press
|
4x12 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
4x12 reps |
rest: 60s
|
||
Machine Inner Chest Press
|
4x12 reps |
rest: 60s
|
||
Cable Cross-Over
|
4x12 reps |
rest: 60s
|
||
Dumbbell Fly
|
4x12 reps |
rest: 60s
|
||
Treadmill Running
|
1x1 reps |
rest: 45s
|
Barbell Military Press
|
4x12 reps |
rest: 60s
|
||
Dumbbell Seated Shoulder Press
|
4x12 reps |
rest: 60s
|
||
Dumbbell Seated Arnold Press
|
4x12 reps |
rest: 60s
|
||
Dumbbell Seated Side Lateral Raise
|
4x12 reps |
rest: 60s
|
||
Cable One-Arm Lateral Raise
|
4x12 reps |
rest: 60s
|
||
Weight Plate Front Raise
|
4x12 reps |
rest: 60s
|
||
Barbell Shrug
|
4x12 reps |
rest: 60s
|
||
Treadmill Running
|
1x0 reps |
rest: 45s
|
Barbell Pullover
|
4x12 reps |
rest: 60s
|
||
Machine Lat Pulldown
|
4x12 reps |
rest: 60s
|
||
Cable Front Lat Pulldown (Close Grip)
|
4x12 reps |
rest: 60s
|
||
Cable Seated Row
|
4x12 reps |
rest: 60s
|
||
Dumbbell One-Arm Row
|
4x12 reps |
rest: 60s
|
||
Barbell Deadlift
|
4x12 reps |
rest: 60s
|
||
Back Hyperextension
|
4x12 reps |
rest: 60s
|
||
Elliptical Training
|
1x1 reps |
rest: 45s
|
||
Cable Lat Pulldown (Wide Grip)
|
3x8 reps |
rest: 60s
|
Barbell Curl
|
4x12 reps |
rest: 60s
|
||
Dumbbell Alternating Bicep Curl
|
4x12 reps |
rest: 60s
|
||
Dumbbell Alternating Hammer Curl
|
4x12 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
4x12 reps |
rest: 60s
|
||
Cable Tricep Pushdown (Rope)
|
4x12 reps |
rest: 60s
|
||
Cable One-Arm Tricep Pushdown (Reverse Grip)
|
4x12 reps |
rest: 60s
|
||
Dumbbell Press (Close Grip)
|
4x12 reps |
rest: 60s
|
||
Dumbbell Seated Tricep Press
|
4x12 reps |
rest: 60s
|
||
Barbell Wrist Curl (Palms Down)
|
4x12 reps |
rest: 60s
|
||
Barbell Wrist Curl (Posterior)
|
4x12 reps |
rest: 60s
|
Barbell Squat
|
4x12 reps |
rest: 60s
|
||
Machine Leg Press
|
4x12 reps |
rest: 60s
|
||
Dumbbell Lunge
|
4x25 reps |
rest: 60s
|
||
Machine Leg Extension
|
4x12 reps |
rest: 60s
|
||
Dumbbell Step-Up
|
4x25 reps |
rest: 60s
|
||
Machine Hip Adduction
|
4x12 reps |
rest: 60s
|
||
Barbell Standing Calf Raise
|
4x12 reps |
rest: 60s
|
||
Treadmill Running
|
1x1 reps |
rest: 45s
|