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3 sets of moderate weight! Reps till failure on each set! Tempo control is the key. 1s abduction 3s eccentric.
Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 90s
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Cable Seated Row
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3x8 reps |
rest: 90s
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Cable V Bar Pulldown
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3x8 reps |
rest: 90s
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Dual Cable Triceps Extension
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3x8 reps |
rest: 90s
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Pull-Up
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3x8 reps |
rest: 90s
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Dumbbell Incline Curl
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3x8 reps |
rest: 90s
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Dumbbell Alternating Bicep Curl
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3x8 reps |
rest: 90s
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Barbell Preacher Curl
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3x8 reps |
rest: 90s
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EZ Bar Preacher Curl (Close Grip)
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3x8 reps |
rest: 90s
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Cable Bicep Curl
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3x8 reps |
rest: 90s
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Boxing
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1x0 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 90s
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Cable Cross-Over
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3x8 reps |
rest: 90s
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Barbell Incline Bench Press
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3x8 reps |
rest: 90s
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Cable Lower Chest Raise
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3x8 reps |
rest: 90s
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Barbell Decline Bench Press
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3x8 reps |
rest: 90s
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Dumbbell Pullover
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3x8 reps |
rest: 90s
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Bench Push-Up
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3x8 reps |
rest: 90s
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Barbell Tricep Extension (Supine)
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3x8 reps |
rest: 90s
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Cable Shoulder Extension
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3x8 reps |
rest: 90s
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Cable Rope Overhead Tricep Extension
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3x8 reps |
rest: 90s
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Bench Dip
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3x8 reps |
rest: 90s
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Tricep Push-Up
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3x8 reps |
rest: 90s
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Barbell Squat
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3x8 reps |
rest: 90s
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Machine Leg Press
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3x8 reps |
rest: 90s
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Hack Squat (Reverse Position)
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3x8 reps |
rest: 90s
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Machine Leg Extension
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3x8 reps |
rest: 90s
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Machine Seated Leg Curl
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3x8 reps |
rest: 90s
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Machine Calf Press
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3x8 reps |
rest: 90s
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Dumbbell Walking Lunge
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3x8 reps |
rest: 90s
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3x8 reps |
rest: 90s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 90s
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Barbell Upright Row
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3x8 reps |
rest: 90s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 90s
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Barbell Shrug
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3x8 reps |
rest: 90s
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Weight Plate High Front Raise
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3x8 reps |
rest: 90s
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