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90% weight training
Walking
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3x12 reps |
rest: 40s
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Barbell Bench Press
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4x12 reps |
rest: 30s
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Dumbbell Incline Bench Press
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4x12 reps |
rest: 30s
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Dumbbell Pullover
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4x12 reps |
rest: 30s
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Push-Up
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4x12 reps |
rest: 30s
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Barbell Standing Calf Raise
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4x12 reps |
rest: 30s
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Machine Seated Calf Raise
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4x12 reps |
rest: 30s
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Treadmill Running
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3x12 reps • 900s |
rest: 60s
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Boxing
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3x12 reps |
rest: 40s
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Walking
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1x12 reps • 150s |
rest: 0s
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Pull-Up
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4x12 reps |
rest: 30s
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Barbell Bent-Over Row
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4x12 reps |
rest: 30s
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Cable Seated Row
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4x12 reps |
rest: 30s
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Cable Lat Pulldown (Wide Grip)
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4x12 reps |
rest: 30s
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Barbell Deadlift
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4x12 reps |
rest: 30s
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Back Hyperextension
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4x12 reps |
rest: 30s
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Boxing
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3x12 reps • 60s |
rest: 30s
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Treadmill Running
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1x12 reps • 900s |
rest: 0s
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Walking
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1x12 reps • 150s |
rest: 0s
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Dumbbell Shoulder Press
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4x12 reps |
rest: 30s
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Dumbbell Seated Shoulder Press
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4x12 reps |
rest: 30s
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Dumbbell Lateral Raise
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4x12 reps |
rest: 30s
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Dumbbell Upright Row
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4x12 reps |
rest: 30s
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Dumbbell Reverse Fly
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4x12 reps |
rest: 30s
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Dumbbell Seated Alternating Arnold Press
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4x12 reps |
rest: 30s
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Treadmill Running
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1x12 reps • 900s |
rest: 0s
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Walking
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1x12 reps • 150s |
rest: 0s
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Cable Tricep Pushdown (Rope)
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4x12 reps |
rest: 30s
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Dumbbell Alternating Seated Curl
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4x12 reps |
rest: 30s
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Barbell Skull Crusher (Reverse Grip)
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4x12 reps |
rest: 30s
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Barbell Curl
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4x12 reps |
rest: 30s
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Dumbbell Hammer Curl
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4x12 reps |
rest: 30s
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Weighted Tricep Dip
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4x12 reps |
rest: 30s
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Treadmill Running
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1x12 reps • 900s |
rest: 0s
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Walking
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1x12 reps • 150s |
rest: 0s
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Barbell Squat
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4x12 reps |
rest: 30s
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Machine Leg Press
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4x12 reps |
rest: 30s
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Machine Leg Extension
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4x12 reps |
rest: 30s
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Machine Leg Curl (Prone)
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4x12 reps |
rest: 30s
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Treadmill Running
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3x12 reps |
rest: 40s
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Walking
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3x12 reps |
rest: 40s
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Sit-Up
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3x12 reps |
rest: 40s
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Parallel Bar Leg Raise
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3x12 reps |
rest: 40s
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Plank
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3x12 reps |
rest: 40s
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Side Plank
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3x12 reps |
rest: 40s
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Side Plank
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3x12 reps |
rest: 40s
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Box Jump Multiple Response
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3x12 reps |
rest: 40s
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Push-Up
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3x12 reps |
rest: 40s
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Tricep Push-Up
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3x12 reps |
rest: 40s
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Boxing
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3x12 reps |
rest: 40s
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Treadmill Running
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3x12 reps |
rest: 40s
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