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Barbell Bench Press
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8x5 reps |
rest: 75s
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Barbell Incline Bench Press
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4x12 reps |
rest: 75s
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Dumbbell Bench Press
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7x12 reps |
rest: 75s
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Dumbbell Incline Fly
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3x12 reps |
rest: 75s
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3x10 reps |
rest: 75s
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Cable Cross-Over
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3x12 reps |
rest: 75s
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Cable Lower Chest Raise
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3x12 reps |
rest: 75s
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3x20 reps |
rest: 60s
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Dip
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4x12 reps |
rest: 75s
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Leverage Decline Chest Press
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4x10 reps |
rest: 75s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 75s
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Cable Rope Overhead Tricep Extension
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3x12 reps |
rest: 75s
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Cable Shoulder Extension
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3x12 reps |
rest: 90s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x12 reps |
rest: 75s
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Dumbbell One-Arm Tricep Kickback
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4x12 reps |
rest: 75s
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EZ Bar Decline Close Grip Skull Crusher
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3x12 reps |
rest: 75s
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Dumbbell Seated Tricep Press
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3x12 reps |
rest: 75s
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Cable Lat Pulldown (Wide Grip)
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4x12 reps |
rest: 75s
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Machine Reverse Lat Pulldown (Close Grip)
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3x12 reps |
rest: 75s
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Barbell Row
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4x12 reps |
rest: 75s
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Barbell Bent-Over Row
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3x12 reps |
rest: 75s
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Cable Seated Row
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4x12 reps |
rest: 75s
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Cable Shoulder Extension
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3x12 reps |
rest: 75s
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Cable Reverse Crossover
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3x12 reps |
rest: 75s
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Dumbbell One-Arm Row
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3x12 reps |
rest: 75s
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Machine Lat Pulldown
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5x12 reps |
rest: 75s
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Leverage Machine Iso Row
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3x12 reps |
rest: 75s
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Dumbbell Alternating Incline Curl
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4x12 reps |
rest: 75s
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Barbell Preacher Curl
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3x12 reps |
rest: 75s
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Barbell Reverse Curl
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3x12 reps |
rest: 75s
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Barbell Curl
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3x21 reps |
rest: 75s
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Dumbbell Bicep Curl
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4x12 reps |
rest: 75s
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3x8 reps |
rest: 75s
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Preacher Curl Machine
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3x15 reps |
rest: 75s
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Barbell Military Press (Seated)
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4x12 reps |
rest: 75s
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Dumbbell Seated Press (Palms In)
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4x12 reps |
rest: 75s
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Dumbbell Alternating Deltoid Raise
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3x10 reps |
rest: 90s
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3x12 reps |
rest: 75s
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Dumbbell Seated Bent-Over Reverse Fly
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3x12 reps |
rest: 75s
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Weight Plate Shrug
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3x12 reps |
rest: 75s
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Barbell Push Press
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3x12 reps |
rest: 75s
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Machine Leg Press
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4x12 reps |
rest: 75s
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Machine Calf Press
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3x12 reps |
rest: 75s
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Machine Hip Adduction
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2x15 reps |
rest: 60s
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Machine Hip Abduction
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2x20 reps |
rest: 60s
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Machine Seated Leg Curl
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3x12 reps |
rest: 75s
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Machine Leg Extension
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3x12 reps |
rest: 75s
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Barbell Squat
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7x5 reps |
rest: 90s
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Barbell Calf Raise
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3x12 reps |
rest: 75s
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Machine Leg Press (Wide Stance)
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3x12 reps |
rest: 75s
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Machine Ab Crunch
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4x15 reps |
rest: 75s
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Plank
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3x15 reps |
rest: 75s
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4x15 reps |
rest: 75s
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2x15 reps |
rest: 75s
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Mountain Climber
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3x15 reps |
rest: 75s
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Dumbbell Incline Bench Press
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6x12 reps |
rest: 75s
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Dumbbell Incline Fly
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3x12 reps |
rest: 0s
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3x15 reps |
rest: 75s
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Dumbbell One-Arm Bench Press
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3x12 reps |
rest: 0s
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3x20 reps |
rest: 75s
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Dumbbell Pullover
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3x12 reps |
rest: 75s
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Cable Tricep Pushdown (Rope)
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3x15 reps |
rest: 75s
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Cable Shoulder Extension
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3x15 reps |
rest: 0s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x15 reps |
rest: 75s
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Dumbbell Incline Bench Press
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6x12 reps |
rest: 75s
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Dumbbell Incline Fly
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3x12 reps |
rest: 0s
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3x15 reps |
rest: 75s
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Dumbbell One-Arm Bench Press
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3x12 reps |
rest: 0s
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3x20 reps |
rest: 75s
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Dumbbell Pullover
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3x12 reps |
rest: 75s
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Cable Tricep Pushdown (Rope)
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3x15 reps |
rest: 75s
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Cable Shoulder Extension
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3x15 reps |
rest: 0s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x15 reps |
rest: 75s
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Dumbbell Incline Bench Press
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6x12 reps |
rest: 75s
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Dumbbell Incline Fly
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3x12 reps |
rest: 0s
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3x15 reps |
rest: 75s
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Dumbbell One-Arm Bench Press
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3x12 reps |
rest: 0s
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3x20 reps |
rest: 75s
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Dumbbell Pullover
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3x12 reps |
rest: 75s
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Cable Tricep Pushdown (Rope)
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3x15 reps |
rest: 75s
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Cable Shoulder Extension
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3x15 reps |
rest: 0s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x15 reps |
rest: 75s
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Pull-Up
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3x1 reps |
rest: 60s
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Machine Lat Pulldown
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4x12 reps |
rest: 75s
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Leverage Machine Iso Row
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4x12 reps |
rest: 75s
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Barbell Row
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4x12 reps |
rest: 75s
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Cable Reverse Crossover
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3x15 reps |
rest: 75s
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Dumbbell Alternating Incline Curl
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3x8 reps |
rest: 75s
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Dumbbell Incline Hammer Curl
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3x15 reps |
rest: 75s
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Barbell Preacher Curl
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4x12 reps |
rest: 75s
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Preacher Curl Machine
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4x8 reps |
rest: 75s
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Dumbbell Bench Press
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7x12 reps |
rest: 75s
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Barbell Incline Bench Press
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4x10 reps |
rest: 75s
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Cable Cross-Over
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3x12 reps |
rest: 75s
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Cable Lower Chest Raise
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3x12 reps |
rest: 75s
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Dumbbell Decline Bench Press
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3x15 reps |
rest: 75s
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EZ Bar Decline Close Grip Skull Crusher
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3x12 reps |
rest: 75s
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Dumbbell Seated Tricep Press
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3x15 reps |
rest: 75s
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Dumbbell One-Arm Tricep Kickback
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3x12 reps |
rest: 75s
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Pull-Up
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3x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x12 reps |
rest: 60s
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Machine Reverse Lat Pulldown (Close Grip)
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3x12 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x12 reps |
rest: 60s
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Barbell Bent-Over Row
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4x12 reps |
rest: 60s
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Dumbbell Alternating Incline Curl
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3x8 reps |
rest: 60s
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Dumbbell Incline Hammer Curl
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3x15 reps |
rest: 60s
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Barbell Preacher Curl
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4x12 reps |
rest: 60s
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Preacher Curl Machine
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34x8 reps |
rest: 60s
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Machine Leg Press (Wide Stance)
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7x12 reps |
rest: 75s
|
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Barbell Deadlift
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6x6 reps |
rest: 75s
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Machine Leg Extension
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3x12 reps |
rest: 75s
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Machine Seated Leg Curl
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3x12 reps |
rest: 75s
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Dumbbell Seated Press (Palms In)
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4x12 reps |
rest: 75s
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Dumbbell Seated Bent-Over Reverse Fly
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3x12 reps |
rest: 75s
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3x12 reps |
rest: 75s
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Dumbbell Shoulder Shrug
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3x15 reps |
rest: 0s
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Weight Plate Front Raise
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3x12 reps |
rest: 75s
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Barbell Squat
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7x6 reps |
rest: 90s
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Barbell Calf Raise
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3x15 reps |
rest: 75s
|
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Dumbbell Lunge
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3x10 reps |
rest: 75s
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Smith Machine Rear Shoulder Press
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4x10 reps |
rest: 75s
|
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Cable Rope Face Pull
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3x15 reps |
rest: 75s
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Dumbbell Alternating Deltoid Raise
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3x10 reps |
rest: 75s
|
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Dumbbell Shoulder Shrug
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3x15 reps |
rest: 75s
|
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Weight Plate Front Raise
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3x12 reps |
rest: 75s
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