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Smith Machine Squat
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4x6 reps |
rest: 90s
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Kettlebell Goblet Squat
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1x20 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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3x6 reps |
rest: 15s
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Dumbbell Stiff-Leg Deadlift
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3x6 reps |
rest: 45s
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Machine Leg Press
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4x20 reps |
rest: 60s
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Machine Leg Curl (Prone)
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5x10 reps |
rest: 15s
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Machine Seated Leg Curl
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5x10 reps |
rest: 45s
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Machine Seated Calf Raise
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4x15 reps |
rest: 35s
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Barbell Bench Press
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4x6 reps |
rest: 15s
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Dumbbell Bench Press
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4x6 reps |
rest: 90s
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Dumbbell Incline Bench Press
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5x10 reps |
rest: 60s
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Dip
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3x0 reps |
rest: 60s
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2x15 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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4x6 reps |
rest: 45s
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Cable Tricep Pushdown (Rope)
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4x8 reps |
rest: 45s
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2x40 reps |
rest: 35s
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Barbell Rack Pull
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4x6 reps |
rest: 15s
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Barbell Deadlift
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4x6 reps |
rest: 90s
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Barbell Bent-Over Row
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5x10 reps |
rest: 15s
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Dumbbell One-Arm Row
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5x10 reps |
rest: 15s
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Dumbbell Bent-Over Row
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5x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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5x10 reps |
rest: 45s
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Barbell Shrug
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3x10 reps |
rest: 45s
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Barbell Curl
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3x8 reps |
rest: 45s
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Dumbbell Alternating Bicep Curl
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3x10 reps |
rest: 45s
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Barbell Reverse Curl
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3x12 reps |
rest: 45s
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Smith Machine Shoulder Press
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4x6 reps |
rest: 15s
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Dumbbell Seated Shoulder Press
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4x6 reps |
rest: 90s
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Dumbbell Seated Arnold Press
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5x10 reps |
rest: 60s
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Dumbbell Seated Side Lateral Raise
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3x10 reps |
rest: 60s
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Barbell Upright Row
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3x10 reps |
rest: 60s
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Machine Reverse Fly
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3x10 reps |
rest: 60s
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