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Hypertrophy phase
Smith Machine Squat
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4x12 reps |
rest: 120s
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Hack Squat
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4x12 reps |
rest: 120s
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Machine Seated Leg Curl
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3x12 reps |
rest: 120s
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Machine Calf Raise
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4x15 reps |
rest: 90s
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Dumbbell Seated Shoulder Press
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4x12 reps |
rest: 120s
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Dumbbell Rear Delt Row
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3x12 reps |
rest: 90s
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Dumbbell Lateral Raise
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4x10 reps |
rest: 90s
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Dumbbell One-Arm Front Raise
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4x10 reps |
rest: 90s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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4x12 reps |
rest: 90s
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Machine Fly
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3x10 reps |
rest: 60s
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4x12 reps |
rest: 120s
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Machine Leg Press (Narrow Stance)
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3x12 reps |
rest: 120s
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Machine Seated Calf Raise
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4x15 reps |
rest: 90s
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Machine Leg Curl (Prone)
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4x12 reps |
rest: 120s
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Machine Hip Adduction
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4x12 reps |
rest: 90s
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Dumbbell One-Arm Row
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4x12 reps |
rest: 120s
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Leverage Machine High Row
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4x12 reps |
rest: 90s
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Cable Seated Row
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4x12 reps |
rest: 90s
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Dumbbell Bicep Curl
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3x10 reps |
rest: 90s
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Machine Assisted Pull-Up
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4x8 reps |
rest: 60s
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Barbell Hip Thrust
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4x12 reps |
rest: 180s
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Machine Single-Leg Press
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4x12 reps |
rest: 120s
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Barbell Bulgarian Split Squat
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4x10 reps |
rest: 120s
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4x12 reps |
rest: 60s
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