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Building dat mASS.
Treadmill Running
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1x8 reps • 600s |
rest: 0s
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Barbell Deadlift
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4x12 reps |
rest: 60s
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Kettlebell Goblet Squat
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5x15 reps |
rest: 60s
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Barbell Romanian Deadlift
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5x15 reps |
rest: 60s
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Forearm Plank with Hip Abduction
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3x8 reps |
rest: 0s
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Hanging Knee Raise
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3x20 reps |
rest: 0s
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Flutter Kick
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3x50 reps |
rest: 0s
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Weight Plate Russian Twist
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3x20 reps |
rest: 0s
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1x8 reps • 1500s |
rest: 0s
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Barbell Bulgarian Split Squat
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5x12 reps |
rest: 60s
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Dumbbell One-Arm Shoulder Press
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5x12 reps |
rest: 60s
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Machine Leg Press
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3x15 reps |
rest: 60s
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Calf Press On Leg Press
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3x15 reps |
rest: 60s
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Leverage Machine Iso Row
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3x12 reps |
rest: 60s
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Machine Inner Chest Press
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3x12 reps |
rest: 60s
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Pull-Up
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3x8 reps |
rest: 60s
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Push-Up
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3x8 reps |
rest: 60s
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Treadmill Running
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1x8 reps • 1200s |
rest: 0s
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Glute Stretch
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3x8 reps |
rest: 60s
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Cat Stretch
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3x8 reps |
rest: 60s
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90/90 Hamstring Stretch
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3x8 reps |
rest: 60s
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Glute Stretch
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3x8 reps |
rest: 60s
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World's Greatest Stretch
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3x8 reps |
rest: 60s
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Treadmill Running
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3x8 reps • 300s |
rest: 60s
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Smith Machine Split Squat
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3x12 reps |
rest: 60s
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Kettlebell Goblet Squat
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3x12 reps |
rest: 60s
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Machine Seated Leg Curl
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3x15 reps |
rest: 60s
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Machine Single-Leg Extension
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3x15 reps |
rest: 60s
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Machine Inverted Row
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3x10 reps |
rest: 60s
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Flutter Kick
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3x35 reps |
rest: 60s
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Side Plank
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6x8 reps |
rest: 60s
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Stationary Bike
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1x8 reps • 600s |
rest: 60s
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Dumbbell Step-Up
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5x20 reps |
rest: 60s
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Dumbbell Calf Raise
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5x20 reps |
rest: 60s
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Dumbbell One-Arm Row
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4x12 reps |
rest: 60s
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Dumbbell Shoulder Press
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4x12 reps |
rest: 60s
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Barbell Bent-Over Row
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3x15 reps |
rest: 60s
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Barbell Glute Bridge
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5x15 reps |
rest: 60s
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