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Push pull legs
Barbell Bench Press
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5x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x10 reps |
rest: 60s
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Machine Fly
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4x10 reps |
rest: 60s
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Smith Machine Shrug
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4x10 reps |
rest: 60s
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Cable Lower Chest Raise
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4x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x10 reps |
rest: 60s
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Dumbbell Bench Press
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5x10 reps |
rest: 60s
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Machine Deltoid Raise
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3x8 reps |
rest: 60s
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Smith Machine Shrug
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4x10 reps |
rest: 60s
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Dip
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x10 reps |
rest: 60s
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Barbell Incline Bench Press
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3x8 reps |
rest: 60s
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Machine Lat Pulldown
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4x10 reps |
rest: 60s
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Cable Rear Pulldown (Wide Grip)
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4x10 reps |
rest: 60s
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Dumbbell One-Arm Row
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4x10 reps |
rest: 60s
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Machine Seated Row
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4x10 reps |
rest: 60s
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Cable V Bar Pulldown
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3x8 reps |
rest: 60s
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Machine Reverse Fly
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Cable Rope Hammer Curl
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3x8 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x8 reps |
rest: 60s
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Pull-Up
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4x8 reps |
rest: 60s
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Barbell Preacher Curl
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3x8 reps |
rest: 60s
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Barbell Squat
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4x8 reps |
rest: 60s
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Barbell Front Squat
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3x8 reps |
rest: 60s
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Machine Seated Calf Raise
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4x8 reps |
rest: 60s
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Machine Leg Extension
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4x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 60s
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Dumbbell Stiff-Leg Deadlift
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3x8 reps |
rest: 60s
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Barbell Shoulder Press
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4x8 reps |
rest: 60s
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Dumbbell Standing Alternating Lateral Raise
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4x10 reps |
rest: 60s
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Dip
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3x10 reps |
rest: 60s
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Dumbbell Bent-Over Row
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4x10 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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4x10 reps |
rest: 60s
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Smith Machine Shrug
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3x8 reps |
rest: 60s
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Cable Rope Face Pull
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3x8 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Pull-Up
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3x8 reps |
rest: 60s
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Cable Rear Pulldown (Wide Grip)
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4x10 reps |
rest: 60s
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Cable One-Arm Seated Row
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4x10 reps |
rest: 60s
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Smith Machine Bent-Over Row
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4x10 reps |
rest: 60s
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Cable V Bar Pulldown
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4x10 reps |
rest: 60s
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Cable Rope Face Pull
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4x10 reps |
rest: 60s
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EZ Bar Curl
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3x8 reps |
rest: 60s
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Barbell Bench Squat
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5x8 reps |
rest: 60s
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Machine Calf Raise
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5x8 reps |
rest: 60s
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Machine Leg Extension
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4x10 reps |
rest: 60s
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Machine Leg Press
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5x8 reps |
rest: 60s
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Dumbbell Lunge
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4x8 reps |
rest: 60s
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Machine Hip Adduction
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4x8 reps |
rest: 60s
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Machine Seated Leg Curl
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3x8 reps |
rest: 60s
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