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Barbell Bench Press
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6x12,10,8,6,6,6 reps |
rest: 60s
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Barbell Incline Bench Press
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5x10,8,6,6,6 reps |
rest: 60s
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Dumbbell Bench Press
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5x12,10,8,6,6 reps |
rest: 60s
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Cable Cross-Over
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4x15,12,8,6 reps |
rest: 60s
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Dip
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5x12,10,8,6,6 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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5x12,10,8,6,6 reps |
rest: 60s
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Machine Shoulder Press
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6x15,12,10,8,6,6 reps |
rest: 60s
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Barbell Squat
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5x12,10,8,6,6 reps |
rest: 60s
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Hack Calf Raise
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5x12,10,8,20 reps |
rest: 60s
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Machine Leg Extension
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6x12,12,12,30,30,30 reps |
rest: 60s
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Dumbbell Hamstring Curl
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6x15,15,15,30,30,30 reps |
rest: 60s
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Machine Calf Raise
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6x30 reps |
rest: 60s
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Machine Seated Calf Raise
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6x15 reps |
rest: 60s
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Pull-Up
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6x12,10,8,6,6,6 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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5x12,10,8,6,6 reps |
rest: 60s
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Cable Seated Row
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3x30 reps |
rest: 60s
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Machine Reverse T Bar Row
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5x12,12,12,30,30 reps |
rest: 60s
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Machine Vertical Row (Close Grip)
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3x8 reps |
rest: 60s
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Preacher Curl Machine
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5x8,8,8,20,20 reps |
rest: 60s
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Barbell Curl
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2x12,12 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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2x12,8 reps |
rest: 60s
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Dumbbell Lateral Raise
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7x12,12,12,12,25,25 reps |
rest: 60s
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Barbell Deadlift
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6x12,10,8,6,6,6 reps |
rest: 60s
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Barbell Hip Thrust
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6x12,10,8,8,6,6 reps |
rest: 60s
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Machine Hip Abduction
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5x12 reps |
rest: 60s
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Machine Hip Adduction
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5x12 reps |
rest: 60s
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Machine Calf Raise
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5x30,30,30,30,30 reps |
rest: 60s
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Machine Seated Calf Raise
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5x20,20,20,20,20 reps |
rest: 60s
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Dumbbell Bench Press
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6x12,10,8,8,8,6 reps |
rest: 60s
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Leverage Incline Chest Press
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6x12,10,8,8,8,6 reps |
rest: 60s
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Cable Lower Chest Raise
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3x12 reps |
rest: 60s
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Machine Tricep Extension
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3x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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6x12 reps |
rest: 60s
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Cable Seated Row
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5x30 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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5x10 reps |
rest: 60s
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Machine Shoulder Press
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5x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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5x12 reps |
rest: 60s
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