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Dumbbell Bench Press
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4x12 reps |
rest: 150s
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Dumbbell Incline Bench Press
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4x12 reps |
rest: 150s
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Machine Fly
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4x12 reps |
rest: 150s
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Cable Cross-Over
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3x15 reps |
rest: 150s
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Leverage Shoulder Press
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4x12 reps |
rest: 150s
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Cable Rope Face Pull
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4x12 reps |
rest: 150s
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Dumbbell Seated Tricep Press
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3x12 reps |
rest: 90s
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Dumbbell Press (Close Grip)
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3x12 reps |
rest: 90s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x12 reps |
rest: 90s
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Machine Dip
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3x12 reps |
rest: 90s
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Barbell Deep Squat
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4x5 reps |
rest: 150s
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Barbell Romanian Deadlift
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4x8 reps |
rest: 150s
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Machine Leg Extension
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4x12 reps |
rest: 150s
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Machine Leg Curl (Prone)
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4x12 reps |
rest: 150s
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Dumbbell Lunge
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4x12 reps |
rest: 150s
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Machine Seated Calf Raise
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4x20 reps |
rest: 90s
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Cable Lat Pulldown (Wide Grip)
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4x12 reps |
rest: 150s
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Cable V Bar Pulldown
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4x12 reps |
rest: 150s
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Cable Seated Row
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4x12 reps |
rest: 150s
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Barbell Bent-Over Row
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4x12 reps |
rest: 150s
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Smith Machine Shrug
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3x15 reps |
rest: 90s
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Barbell Curl
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3x15 reps |
rest: 90s
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Dumbbell Alternating Bicep Curl
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3x12 reps |
rest: 90s
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Dumbbell Alternating Hammer Curl
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3x12 reps |
rest: 90s
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Barbell Deadlift
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4x6 reps |
rest: 150s
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Machine Single-Leg Press
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4x12 reps |
rest: 150s
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Barbell Squat
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4x6 reps |
rest: 150s
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Machine Leg Extension
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4x12 reps |
rest: 150s
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Machine Leg Curl (Prone)
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4x12 reps |
rest: 150s
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Machine Calf Press
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4x20 reps |
rest: 90s
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Barbell Bench Press
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3x6 reps |
rest: 150s
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Barbell Bent-Over Row
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3x8 reps |
rest: 150s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 150s
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Chin-Up
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3x12 reps |
rest: 90s
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Barbell Curl
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3x12 reps |
rest: 90s
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Cable Tricep Pushdown (V-Bar)
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3x12 reps |
rest: 90s
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Cable One-Arm Lateral Raise
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3x12 reps |
rest: 90s
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