Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Workout routine to hit each muscle group twice a week.
Machine Seated Leg Curl
|
4x8 reps |
rest: 90s
|
||
Barbell Squat
|
4x8 reps |
rest: 90s
|
||
Machine Leg Extension
|
4x8 reps |
rest: 90s
|
||
Back Hyperextension
|
4x8 reps |
rest: 90s
|
||
Machine Calf Raise
|
4x8 reps |
rest: 90s
|
||
Hanging Leg Raise
|
4x8 reps |
rest: 90s
|
||
Cable Kneeling Crunch
|
4x8 reps |
rest: 90s
|
||
Cable Oblique Crunch
|
4x8 reps |
rest: 90s
|
Dumbbell Incline Bench Press
|
4x8 reps |
rest: 90s
|
||
Barbell Bench Press
|
4x8 reps |
rest: 90s
|
||
Machine Fly
|
4x8 reps |
rest: 90s
|
||
Dumbbell Bent-Over Raise
|
4x8 reps |
rest: 90s
|
||
Dumbbell Lateral Raise
|
4x8 reps |
rest: 90s
|
||
Dumbbell Shoulder Shrug
|
4x8 reps |
rest: 90s
|
||
Cable Shoulder Extension
|
4x8 reps |
rest: 90s
|
||
EZ Bar Tricep Extension
|
4x8 reps |
rest: 90s
|
Barbell Bent-Over Row
|
4x8 reps |
rest: 90s
|
||
Machine Seated Row
|
4x8 reps |
rest: 90s
|
||
Cable One-Arm Lat Pulldown
|
4x8 reps |
rest: 90s
|
||
Barbell Curl
|
4x8 reps |
rest: 90s
|
||
Dumbbell Hammer Curl
|
4x8 reps |
rest: 90s
|
||
Barbell Wrist Curl (Posterior)
|
4x8 reps |
rest: 90s
|
||
Dumbbell Wrist Curl (Palms Down)
|
4x8 reps |
rest: 90s
|
||
Pull-Up
|
4x8 reps |
rest: 90s
|
Dumbbell Stiff-Leg Deadlift
|
4x8 reps |
rest: 90s
|
||
Machine Leg Press
|
4x8 reps |
rest: 90s
|
||
Barbell Hip Thrust
|
4x8 reps |
rest: 90s
|
||
Dumbbell Walking Lunge
|
4x8 reps |
rest: 90s
|
||
Machine Calf Raise
|
4x8 reps |
rest: 90s
|
||
Decline Bench Leg Raise with Hip Thrust
|
4x8 reps |
rest: 90s
|
||
Decline Bench Rotational Sit-Up
|
4x8 reps |
rest: 90s
|
||
Decline Crunch
|
4x8 reps |
rest: 90s
|
Dumbbell Seated Shoulder Press
|
4x8 reps |
rest: 90s
|
||
Machine Shoulder Press
|
4x8 reps |
rest: 90s
|
||
Dumbbell Front Raise
|
4x8 reps |
rest: 90s
|
||
Dumbbell Decline Bench Press
|
4x8 reps |
rest: 90s
|
||
Cable Cross-Over
|
4x8 reps |
rest: 90s
|
||
Barbell Shrug
|
4x8 reps |
rest: 90s
|
||
Dumbbell Tricep Extension
|
4x8 reps |
rest: 90s
|
||
Cable Tricep Kickback
|
4x8 reps |
rest: 90s
|
Machine Lat Pulldown
|
4x8 reps |
rest: 90s
|
||
Dumbbell One-Arm Row
|
4x8 reps |
rest: 90s
|
||
Cable Seated Row
|
4x8 reps |
rest: 90s
|
||
Cable Shoulder Extension
|
4x8 reps |
rest: 90s
|
||
Dumbbell One-Arm Preacher Curl
|
4x8 reps |
rest: 90s
|
||
Dumbbell Incline Hammer Curl
|
4x8 reps |
rest: 90s
|
||
Barbell Reverse Curl
|
4x8 reps |
rest: 90s
|
||
Barbell Wrist Curl (Posterior)
|
4x8 reps |
rest: 90s
|