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Barbell Incline Bench Press
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4x8,6,6,6 reps |
rest: 180s
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Dumbbell Bench Press
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3x10 reps |
rest: 180s
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Machine Fly
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3x8 reps |
rest: 180s
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Cable Rope High Pulley Tricep Extension
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3x12 reps |
rest: 180s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 180s
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Machine Shoulder Press
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3x12 reps |
rest: 180s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 180s
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Machine Calf Raise
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3x20 reps |
rest: 180s
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Machine Seated Calf Raise
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3x20 reps |
rest: 180s
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Barbell Bent-Over Row
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3x10 reps |
rest: 180s
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Machine Reverse T Bar Row
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3x12 reps |
rest: 180s
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Cable One-Arm Seated Row
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3x8 reps |
rest: 120s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 180s
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Barbell Curl
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2x8 reps |
rest: 150s
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Preacher Curl Machine
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2x12 reps |
rest: 150s
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Dumbbell Alternating Incline Curl
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2x8 reps |
rest: 150s
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Hack Calf Raise
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3x10 reps |
rest: 180s
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Machine Leg Press
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3x8 reps |
rest: 180s
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Machine Leg Extension
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6x12,12,12,30,30,30 reps |
rest: 180s
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Dumbbell Hamstring Curl
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5x15 reps |
rest: 180s
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Barbell Hip Thrust
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3x10 reps |
rest: 180s
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Machine Hip Adduction
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3x8 reps |
rest: 180s
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Machine Calf Raise
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5x30 reps |
rest: 180s
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Machine Seated Calf Raise
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6x15 reps |
rest: 180s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 180s
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Leverage Incline Chest Press
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3x10 reps |
rest: 180s
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Machine Fly
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3x12 reps |
rest: 180s
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Cable Rope High Pulley Tricep Extension
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3x8 reps |
rest: 180s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 180s
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Machine Shoulder Press
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3x8 reps |
rest: 180s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 180s
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Barbell Bent-Over Row
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3x8 reps |
rest: 180s
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Machine Reverse T Bar Row
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3x8 reps |
rest: 180s
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Cable One-Arm Seated Row
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3x8 reps |
rest: 180s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 180s
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EZ Bar Curl
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3x8 reps |
rest: 180s
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Preacher Curl Machine
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3x8 reps |
rest: 180s
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Dumbbell Incline Curl
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3x8 reps |
rest: 180s
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Barbell Reverse Curl
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3x8 reps |
rest: 180s
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Calf Press On Leg Press
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3x8 reps |
rest: 180s
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Machine Seated Calf Raise
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3x8 reps |
rest: 180s
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