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Lower/Upper Body/PPL
Barbell Deadlift
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5x8 reps |
rest: 90s
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3x8 reps |
rest: 90s
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Bodyweight Side Lunge
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3x8 reps |
rest: 60s
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Dumbbell Squat
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3x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x15 reps |
rest: 45s
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Machine Calf Raise
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4x15 reps |
rest: 45s
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T Bar Row
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4x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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5x8 reps |
rest: 90s
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Chin-Up
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4x8 reps |
rest: 30s
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Dip
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4x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Machine Bench Press
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3x8 reps |
rest: 60s
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EZ Bar Curl
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3x8 reps |
rest: 15s
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EZ Bar French Press
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3x8 reps |
rest: 60s
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Barbell Squat
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5x8 reps |
rest: 120s
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Barbell Lateral Lunge
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3x8 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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4x8 reps |
rest: 90s
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Barbell Bulgarian Split Squat
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3x8 reps |
rest: 90s
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Machine Seated Calf Raise
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4x8 reps |
rest: 60s
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Machine Seated Leg Curl
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4x8 reps |
rest: 30s
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Barbell Bench Press
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5x8 reps |
rest: 90s
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Cable Cross-Over
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Press
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4x8 reps |
rest: 60s
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Cable Deltoid Raise
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3x8 reps |
rest: 60s
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Push-Up
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3x8 reps |
rest: 60s
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Cable Lower Chest Raise
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3x8 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Barbell Bent-Over Row
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4x8 reps |
rest: 90s
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Pull-Up
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 60s
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Machine Lat Pulldown
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3x8 reps |
rest: 60s
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Dumbbell Concentration Curl
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3x8 reps |
rest: 60s
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Dumbbell Hammer Curl (Cross Body)
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3x8 reps |
rest: 60s
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Cable Shoulder Extension
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3x8 reps |
rest: 0s
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Cable Rope Face Pull
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3x8 reps |
rest: 30s
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