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Kick ass
Barbell Bench Press
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3x8 reps |
rest: 120s
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Leverage Machine High Row
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3x8 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x8 reps |
rest: 120s
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Cable Lower Chest Raise
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3x15 reps |
rest: 60s
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Dumbbell Arnold Press
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3x12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x15 reps |
rest: 60s
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Machine Fly
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3x8 reps |
rest: 60s
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Machine Assisted Dip
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3x8 reps |
rest: 120s
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Machine Assisted Pull-Up
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3x6 reps |
rest: 120s
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Machine Leg Press
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3x15 reps |
rest: 60s
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Leverage Machine Iso Row
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3x8 reps |
rest: 60s
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Machine Calf Press
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3x8 reps |
rest: 60s
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Cable Upright Row
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3x10 reps |
rest: 60s
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Cable Bicep Curl
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3x8 reps |
rest: 60s
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Cable Reverse Curl
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3x8 reps |
rest: 60s
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Machine Assisted Pull-Up
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3x8 reps |
rest: 60s
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Cable Mid Chest Crossover
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x8 reps |
rest: 120s
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Machine Seated Leg Curl
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3x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 60s
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Machine Calf Press
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3x8 reps |
rest: 60s
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Machine Assisted Dip
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3x8 reps |
rest: 120s
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Cable Rope Overhead Tricep Extension
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3x8 reps |
rest: 60s
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Barbell Shoulder Press
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3x6 reps |
rest: 120s
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Machine Leg Curl (Prone)
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3x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x15 reps |
rest: 90s
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Machine Seated Calf Raise
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3x15 reps |
rest: 60s
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Leverage Machine Iso Row
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3x8 reps |
rest: 60s
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Machine Ab Crunch
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3x8 reps |
rest: 60s
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Machine Assisted Chin-Up
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3x8 reps |
rest: 120s
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Smith Machine Bench Press (Close Grip)
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3x8 reps |
rest: 120s
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Machine Assisted Dip
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3x8 reps |
rest: 120s
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Machine Leg Extension
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3x10 reps |
rest: 60s
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Machine Assisted Pull-Up
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3x8 reps |
rest: 120s
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Cable One-Arm Lateral Raise
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3x15 reps |
rest: 120s
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Cable Rope Overhead Tricep Extension
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3x15 reps |
rest: 75s
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Cable Rope Face Pull
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3x15 reps |
rest: 60s
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Machine Assisted Chin-Up
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3x8 reps |
rest: 120s
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Cable Reverse Grip Curl
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3x8 reps |
rest: 60s
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Dumbbell Seated Wrist Curl (Neutral Grip)
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3x8 reps |
rest: 60s
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Dumbbell Seated Wrist Curl
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3x8 reps |
rest: 60s
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Treadmill Running
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3x8 reps |
rest: 60s
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