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superset and high volume with light weight. it will increase the blood circulation and it will give max grow.
Boxing
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1x0 reps |
rest: 5s
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Barbell Bench Press
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3x15 reps |
rest: 0s
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Barbell Incline Bench Press
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3x15 reps |
rest: 60s
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Barbell Decline Bench Press
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3x15 reps |
rest: 0s
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Dumbbell Pullover
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3x15 reps |
rest: 60s
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Cable Lower Chest Raise
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3x15 reps |
rest: 0s
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Cable Cross-Over
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3x15 reps |
rest: 60s
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Machine Fly
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3x15 reps |
rest: 0s
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Machine Ab Crunch
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3x15 reps |
rest: 0s
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Cable Crunch Kneeling Rotation
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3x15 reps |
rest: 60s
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Boxing
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1x0 reps |
rest: 20s
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Stationary Bike
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1x0 reps |
rest: 5s
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Machine Leg Press
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4x15 reps |
rest: 0s
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Machine Leg Extension
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4x15 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x15 reps |
rest: 0s
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Bodyweight Lunge
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4x15 reps |
rest: 60s
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Machine Calf Raise
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4x15 reps |
rest: 0s
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Machine Seated Calf Raise
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4x15 reps |
rest: 60s
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Back Hyperextension
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4x15 reps |
rest: 0s
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Weighted Side Bend
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4x15 reps |
rest: 60s
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Step Machine
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1x0 reps |
rest: 20s
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Barbell Bent-Over Row
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3x15 reps |
rest: 0s
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Cable Lat Pulldown (Wide Grip)
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3x15 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x15 reps |
rest: 0s
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Cable Rope Lat Pulldown
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3x15 reps |
rest: 60s
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Cable Seated Row
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3x15 reps |
rest: 0s
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T Bar Row
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3x15 reps |
rest: 60s
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Parallel Bar Hip Raise
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3x15 reps |
rest: 0s
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Barbell Ab Rollout (Kneeling)
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3x15 reps |
rest: 60s
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Boxing
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1x0 reps |
rest: 20s
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Barbell Curl
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3x15 reps |
rest: 0s
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Dumbbell Alternating Bicep Curl
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3x15 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x15 reps |
rest: 0s
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Dumbbell Tricep Extension
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3x15 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x15 reps |
rest: 0s
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Cable Deltoid Raise
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3x15 reps |
rest: 60s
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Barbell Shoulder Press
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3x15 reps |
rest: 0s
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Barbell Upright Row
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3x15 reps |
rest: 60s
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Machine Reverse Fly
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3x15 reps |
rest: 0s
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Cable Rope Face Pull
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3x15 reps |
rest: 60s
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Boxing
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1x0 reps |
rest: 20s
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Machine Bench Press
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3x15 reps |
rest: 0s
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Leverage Decline Chest Press
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3x15 reps |
rest: 60s
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Leverage Incline Chest Press
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3x15 reps |
rest: 0s
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Machine Fly
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3x15 reps |
rest: 60s
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Cable Lower Chest Raise
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3x15 reps |
rest: 0s
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Cable Cross-Over
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3x15 reps |
rest: 60s
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Machine Ab Crunch
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3x15 reps |
rest: 60s
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Boxing
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1x0 reps |
rest: 20s
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Stationary Bike
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1x0 reps |
rest: 5s
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Machine Leg Press
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4x15 reps |
rest: 0s
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Machine Leg Extension
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4x15 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x15 reps |
rest: 0s
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Bodyweight Lunge
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4x15 reps |
rest: 60s
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Machine Calf Raise
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4x15 reps |
rest: 0s
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Machine Seated Calf Raise
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4x15 reps |
rest: 60s
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Back Hyperextension
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4x15 reps |
rest: 0s
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Weighted Side Bend
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4x15 reps |
rest: 60s
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Step Machine
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1x0 reps |
rest: 20s
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